\ 


HAWAH  AGRICULTURAL  EXPERIMENT  STATION 
HONOLULU,  HAWAII 

Under  the  supervision  of  the 
UNITED  STATES  DEPARTMENT  OF  AGRICULTURE 


EXTENSION  BULLETIN  No.  9 


HAWAIIAN  VEGETABLES  AND 

THEIR  FUNCTION  IN 

THE  DIET 


BY 

J.  C.  RIPPERTON,  Chemist 

and 

NELLIE  A.  RUSSELL,  Collaborator  in  Home  Economics 


ja: 1 


Issned  January,  1926  .|#'      ^^«-       "^ 


/X^'^m 


/« 


^^  -^% 


•^ 


U.S.  DEPOSITORY  j  j*   r  ■  l&tij^s. 


.  -^ 

^ 

^    * 


^^^0^lgf** 


WASHINGTON 

GOVERNMENT  PRINTING  OFFICE 

1926 


HAWAII  AGRICULTURAL  EXPERIMENT  STATION,  HONOLULU 

[Under  the  supervision  of  tlie  Office  of  Experiment  Stations,  United  States  Department  of 

Agriculture] 

E.  W.  Allen,  Chief,  Office  of  Experiment  Stations. 

Waltee  H.  Evans,  Chief,  Division  of  Insular  Stations,  Office  of  Experiment 
Stations. 


STATION  STAFF 
J.  M.  Westgate,  Director. 
W.  T.  Pope,  Horticulturist. 
H.  L.  Chung,  Agronomist. 
J.  C.  RiPPERTON,  Chemist. 
R.  A.  GoFF,  In  Charge  of  Glenwood  Suhstation  and  Extension  Agent  for  Island 

of  Hawaii. 
Nellie  A.  Russell,^  CollaVorator  in  Home  Economics. 
Mabel  Greene,  Boys'  and  Girls'  Clul)  Leader. 

1  Resigned  June  30,  1925. 


HAWAII  AGRICULTURAL  EXPERIMENT  STATION 
HONOLULU,  HAWAII 

Under  the  supervision  of  the 
UNITED  STATES  DEPARTMENT  OF  AGRICULTURE 

EXTENSION  BULLETIN  No.  9 


WASHINGTON,  D.  C.  January,  1926 


HAWAIIAN  VEGETABLES  AND  THEIR  FUNCTION 

IN  THE  DIET 

By  J.  C.  RippERTox,  Chemist,  and  Nellie  A.  Russell,  Collaborator  in  Home 

Economics. 


CONTENTS 

Page 


Home-grown    vegetables    should    be 
more  extensively  used  in  Hawaii- 
Food  constituents  and  their  uses  in 

the  body  

Function  of  vegetables  in  the  diet — 
Effect  of  cooking  and  canning 


Page 

Relative  costs  of  food  constituents-  9 
Food  constituents  in  Hawaiian  vege- 
tables   11 

How  to  use  Hawaiian  vegetables 13 

Varying  the  diet 22 

A  week's  bill  of  fare 23 


HOME-GROWN  VEGETABLES  SHOULD  BE  MORE  EXTENSIVELY 

USED  IN  HAWAII 

Hawaii  produces  an  abundant  supply  of  vegetables  throughout 
the  year.  Notwithstanding  this  fact,  canned  vegetables  in  large 
quantities  are  annually  imported  for  use.  The  explanation  of  this 
is  the  opinion,  prevalent  among  certain  classes  of  the  people,  that 
locally  grown  vegetables  are  lacking  in  lime,  iron,  and  other  essen- 
tial mineral  constituents,  and  that  they  are  not,  for  that  reason,  as 
good  as  the  imported.  Canned  vegetables  are  on  sale  at  nearly  all 
groceries,  and  imported  fresh  vegetables  are  purchased  at  several 
times  the  price  asked  for  home-grown  sorts. 

Recent  advances  in  the  field  of  nutrition,  gained  from  the  knowl- 
edge of  substances  called  "  vitamins,"  and  the  various  functions  of 
the  different  mineral  elements  in  the  human  system,  have  led  to  a 
new  and  keen  appreciation  of  the  important  place  that  vegetables  ^ 
should  occupy  in  the  dietary. 

The  purposes  of  this  bulletin  are  to  show  why  vegetables  should 
occupy  an  important  place  in  the  dietary,  and  how  home-grown 
sorts  can  be  advantageously  adapted  to  the  physical  needs  of  people 
in  Hawaii.    With  the  information  given  in  this  publication,  com- 

1  By  the  term  "  vegetable,"  as  used  in  this  bulletin,  is  meant  the  edible  part  of  the 
fresh  vegetable. 

58271—26 1  1 


2  EXTENSION   BULLETIN   9,   HAWAII   EXPERIMENT   STATION 

piled  from  various  sources  and  including  the  results  of  some  investi- 
gations carried  on  at  the  station,  it  is  hoped  that  the  housewife  in 
Hawaii  will  find  it  a  comparatively  easy  task  to  select  and  combine 
food  materials  providing  a  nourishing,  wholesome,  and  economical 
diet. 

FOOD  CONSTITUENTS  AND  THEIR  USES  IN  THE  BODY 

Body  needs  that  must  be  satisfied  by  food  are  classed  under  the 
following  heads:  Proteins,  carbohydrates,  fats,  mineral  substances, 
and  vitamins.  In  arranging  a  dietary,  it  is  not  only  essential  that 
all  these  constituents  be  included,  but  they  must  each  be  present  in 
the  proper  proportion.  Most  articles  of  food  contain  small  amounts 
of  a  number  of  these  constituents,  but  foods  are  grouped  according 
to  the  chief  contributions  which  they  make;  hence,  the  use  of  the 
terms  "good  protein  food,"  "good  mineral  food,"  and  the  like.  A 
consideration  of  the  uses  of  these  various  constituents  in  the  body 
may  be  of  interest. 

Proteins. — Proteins  supply  the  body  with  material  for  building 
tissues,  repairing  w^aste,  and  yielding  energy.  Lean  meat,  milk, 
beans,  peas,  and  lentils  are  familiar  examples  of  food  rich  in  pro- 
teins. The  proteins  are  not  all  of  equal  nutritive  value.  Plant  pro- 
teins are  sometimes  deficient  in  some  of  the  essential  constituents, 
hence  protein  in  the  form  of  meat  is  needed  for  growth.  The  average 
American  diet  contains  nearly  twice  as  much  meat  as  does  that  of 
European  or  oriental  countries.  When  more  protein  is  eaten  than  is 
needed,  the  kidneys  and  liver  are  overtaxed  and  the  general  health 
sooner  or  later  declines. 

Carbohydrates. — The  carbohydrates  supply  the  body  with  the 
energy  needed  for  muscular  work.  They  consist  of  sugars,  starches, 
and  the  more  or  less  fibrous  parts  of  plants,  or  cellulose.  Unlike  the 
proteins,  nearly  all  the  different  sources  of  carbohydrate  serve 
equally  well  as  energy  producers.  Carbohydrates  given  in  excess 
of  the  body  needs  are  changed  into  fat  and  stored  as  reserve  energy. 
The  average  American  diet  contains  an  undue  quantity  of  sugar,  the 
consumption  per  capita  being  10  times  greater  than  was  the  case  100 
years  ago.  Sugar,  when  fed  in  excessive  quantities,  imposes  a  heavy 
burden  on  the  liver  and  in  addition  to  causing  undue  fermentation, 
generally  upsets  the  digestive  and  excretory  organs. 

Fats. — Fat  represents  the  most  concentrated  form  of  energy  and, 
like  protein  and  carbohydrates,  serves  as  a  fuel  for  maintaining  the 
body  temperature.  It  may  be  derived  from  animal  fats,  vegetable 
fats  and  oils,  and  from  carbohydrates.  It  is  a  more  effective  source 
of  energy  than  carbohydrates,  yielding,  when  burned  in  the  body, 
2.25  times  as  many  calories^  as  does  the  latter.  As  yet,  it  is  not 
known  whether  fats  can  be  entirely  replaced  by  carbohydrates,  but 
it  is  the  consensus  of  opinion  among  nutrition  experts  that  only  a 
small  amount  is  required  for  maintenance  and  that  a  very  large 
proportion  of  the  energy  requirement  can  be  met  by  carbohydrates. 

»A  calorie  is  the  amount  of  heat  required  to  raise  the  temperature  of  1  pound  of 
water  about  4°  F. 


HAWAHAN   VEGETABLES  3 

Mineral  substances. — At  least  10  different  mineral  elements  are 
required  for  the  growth  and  maintenance  of  the  body.  Each  of 
these  performs  some  vital  function  or  functions,  and  is  equally  as 
important  for  health  as  are  proteins,  carbohydrates,  and  fats.  Most 
plant  foods  contain  them  in  some  proportion,  but  the  percentages 
vary  within  wide  limits,  and  care  must  therefore  be  taken  in  prepar- 
ing a  diet  to  have  each  present  in  a  sufficient  amount  to  meet  the 
body  needs.  Extensive  nutrition  investigations  have  shown  that, 
except  in  very  extraordinary  cases,  calcium,  phosphorus,  and  iron 
are  the  only  mineral  substances  which  are  not  present  in  foods  in 
amounts  in  excess  of  the  body  needs. 

Calcium  (lime)  occurs  in  larger  quantities  in  the  body  than  is  true 
of  other  mineral  elements,  being  present  in  the  proportion  of  about 
2  per  cent.  With  phosphorus,  it  constitutes  approximately  85  per 
cent  of  the  skeleton.  It  functions  in  numerous  ways.  A  deficiency 
of  calcium  in  the  diet  is  detrimental  to  growth  and  health,  par- 
ticularly in  the  case  of  children.  Lime  may  be  added  to  the  diet  m 
mineral  form,  as  for  example  by  lime  water,  or  as  a  constituent  of 
the  food.  Vegetables,  cereals,  milk,  and  eggs  are  some  examples  of 
foods  rich  in  calcium. 

Phosphorus  makes  up  about  three-fourths  of  all  the  mineral  con- 
stituents of  the  body.  Although  the  greater  part  of  this  element 
exists  as  bone  structure,  it  performs  many  other  important  functions, 
and  is  essential  to  every  living  cell.  Phosphorus  can  be  added  to  the 
diet  either  in  mineral  form  as  in  phosphates,  or  as  a  constituent  of 
food.  Cereals  and  fish  are  familiar  examples  of  food  rich  in  phos- 
phorus. 

Iron,  although  present  in  the  body  in  the  proportion  of  only  about 
two-thousandths  of  1  per  cent,  is  a  very  important  constituent,  being 
foimd  in  the  red  corpuscles  of  the  blood.  Anemia  results  when  the 
diet  is  lacking  in  this  element.  Iron  is  therefore  necessary  in  the 
food.  Fruits,  eggs,  vegetables,  and  the  coarser  milling  products  of 
the  cereal  grains  are  rich  in  iron. 

Other  viineral  substances. — Other  mineral  substances  having  an 
important  function  in  the  body  include  sodium,  potassium,  and  mag- 
nesium, which  influence  the  movements  of  the  body  fluids,  and  the 
beating  of  the  heart,  and  insure  the  alkalinity  of  the  blood ;  sulphur, 
which  is  a  component  of  many  proteins;  chlorine,  which  furnishes 
aci^  in  the  stomach ;  and  iodine,  which  acts  as  a  preventive  of  goiter. 

Relation  of  viineral  substances  to  alkalinity  of  the  body. — The 
body  fluids  should  not  contain  acid-forming  constituents  in  excess  of 
the  proportion  required  to  form  a  neutral  compound.  The  mineral 
substances  are  the  agencies  which  are  chiefly  concerned  in  the  reac- 
tion of  these  fluids,  phosphorus  and  sulphur  forming  phosphoric  acid 
and  sulphuric  acid,  respectively,  and  calcium,  magnesium,  and  potas- 
sium being  the  most  important  bases  acting  to  neutralize  these  acids. 
The  last  three  substances  should  be  in  excess  of  the  proportion  of 
acid-forming  constituents  present  in  order  that  they  may  serve  as 
alkali  reserves  of  the  blood.  If  the  acid-forming  constituents  are 
in  excess,  the  condition  known  as  acidosis  may  result.  Table  1  shows 
the  excess  acid  or  base  in  the  mineral  matter  of  a  number  of  veg- 
etables and  other  foods. 


4  EXTENSION  BULLETIN   9,   HAWAII   EXPERIMENT  STATION 

Table  1. — Excess  acid  or  'base  per  pound  of  the  foods  listed^ 


Food  material 

Normal 
acid 

Normal 
base 

Food  material 

Normal 
acid 

Normal 

base 

Cabbage           

Cc. 

Cc. 
21.8 
24.3 
27.9 
6.2 

122.0 
29.0 
22.7 
3.3 
39.4 
37.8 
26.0 
24.1 

Fish,  halibut 

Cc. 

35.1 
44.2 
24.9 

Cc. 

Meat,  beef,  lean 

Lettuce 

Cheese. 

Onions        .  

Milk,  cow's,  whole 

8  1 

Eggs 

45.0 
31.9 
42.9 

Beans,  Lima,  fresh 

Bread,  white 

Rice,  white 

Peas,  sheUed,  fresh. 

Apples 

12.8 

Beets          

Oranges  ..  

18  4 

Carrots 

Pineapples. 

30.8 

Potatoes,  white  .    ..    

Raisins 

97  0 

1  These  figures  denote  the  excess  of  acid  or  base  in  tei-ms  of  cubic  centimeters  of 
normal  solutions  required  for  neutralization. 

Vitamins. — Some  of  the  most  important  advances  in  recent  years 
in  the  realm  of  nutrition  have  resulted  from  the  discovery  of  a  group 
of  compounds  called  vitamins,  which  exist  in  all  natural  foods  and 
are  Absolutely  essential  to  a  continuation  of  the  life  processes.  This 
immensely  important  group  was  practically  unknown  a  decade  ago, 
and  their  chemical  composition  is  still  little  known.  Vitamins  can 
not  be  classed  as  foods  in  the  sense  that  carbohydrates,  fats,  and  pro- 
teins are,  and  they  exist  in  very  small  quantities  in  even  the  richest 
sources.  An  adequate  supply  of  vitamins  in  the  diet  serves  not  only 
to  prevent  disease,  but  also  to  promote  normal  growth  and  bodily 
function,  and  maintain  general  good  health.  The  principal  vitamins 
thus  far  discovered  are  the  fat-soluble,  the  water-soluble,  and  the 
antiscorbutic,  designated  A,  B,  and  C,  respectively.^ 

Vitamin  A  is  known  as  the  fat-soluble  vitamin,  because  of  its 
presence  in  certain  fats  and  oils.  Butter,  cheese,  milk,  egg  yolk, 
certain  of  the  fish-liver  oils,  and  a  number  of  vegetables  are  its  chief 
sources.  Most  of  the  fats  and  oils  used  for  cooking  and  for  salad  are 
devoid  of  this  vitamin. 

Vitamin  B  is  known  as  the  antineuritic  vitamin,  because  of  its 
function  in  preventing  the  disease  called  beriberi,  which  causes  weak- 
aess  and  even  paralysis.  One  of  the  first  symptoms  resulting  from  a 
deficiency  of  this  vitamin  is  a  loss  of  appetite.  This  vitamin  is 
widely  distributed  in  foods,  vegetables,  cereals,  meats,  eggs,  friiits, 
nuts,  and  dairy  products  containing  it. 

Vitamin  C  is  known  as  the  antiscorbutic  vitamin  since  its  presence 
in  the  diet  prevents  scurvy.  This  vitamin  occurs  notably  in  vege- 
tables and  fruits. 

A  number  of  innovations  in  dietary  practices  have  resulted  di- 
rectly from  an  increased  knowledge  of  the  vitamins.  The  raw  salad, 
with  its  leafy  vegetable  and  other  vegetables  or  fruit,  which  until 
a  few  years  ago  was  considered  a  fad,  now  takes  rank  as  an  impor- 
tant article  of  diet.  Likewise,  the  feeding  of  the  juices  of  tomatoes, 
spinach,  and  carrots  to  babies  is  becoming  very  common.  Small 
quantities  of  water  are  now  used  in  the  cooking  of  vegetables,  with 

*  Each  of  these  vitamins  may  constitute  a  group  of  individual  vitamins.     Evidence 
suggesting  that  vitamins  A  and  B  should  be  thus  ^subdivided  has  already  been  produced. 


HAWAHAN   VEGETABLES  5 

a  proportionally  shorter  time  for  cooking  than  was  formerly  the 
case,  in  an  effort  to  preserve  the  vitamins. 

The  only  way  to  make  certain  that  the  diet  contains  an  ample 
supply  of  vitamins  is  through  the  intelligent  use  of  the  natural  foods. 
The  actual  amount  of  each  vitamin  needed  daily,  although  probably 
small,  should  be  present  constantly  in  the  diet.  Table  2  gives  the 
relative  vitamin  value  of  a  number  of  food  materials. 


Table  2. — Relative  vitamin  value  of  a  niim'ber  of  food  materials 


Source 

Vitamin  .\ 

Vitamin  B 

Vitamin  C 

Artichokes  (Globe)                                                                    

Good 

Fair. 

Excellent . 

Good. 

Good 

Fair 

Unknown 

Cabbage  (fresh,  green) 

Good 

Fair 

Good 

Fair...     . 

Excellent. 

Cauliflower                                                                             

Fair. 

Chard 

Endive..                                                                                       

Fair. 

Lettuce 

Good 

Good 

Fair 

Excellent . 

Good. 

Onions... 

Good 

Spinach 

Excellent . 

Fair, 

Water-cress    _. ... 

Fair. 

Beans,  string,  fresh... 

Peas,  shelled,  fresh 

Beets... 

Good 

Good 

Very  little. 
Excellent . 

Poor 

Poor 

Good 

Good 

Fair 

Good 

Good 

Good 

Good 

Fair 

Good. 

Fair 

Fair 

Fair 

Good. 

Fair. 

Fair. 

Carrots 

Good. 

Parsnips... 

Turnips .                              

Good. 

Potatoes,  white 

Good. 

Potatoes,  sweet 

Good 

Fair 

Poor 

Good. 

Avocados 

Cucumbers...        .     . 

Fair. 

Eggplant.. 

Fair. 

Papavas 

Good 

Good 

Good 

Squash,  Hubbard 

Tomatoes... 

Good 

Poor 

Good 

Excellent . 
Excellent . 

Poor 

Poor 

Fair 

Excellent . 

Fair 

Fair 

Good 

Good 

Poor 

Fair 

Good 

Fair 

Excellent. 

Meat,  beef,  lean 

Poor 

Cheese 

Poor. 

Milk,  cow's,  whole,  raw... 

Good. 

Eggs  (yolk) . 

Bread,  white 

Poor 

Apples 

Fair 

Oranges 

Excellent. 

Raisins.. 

Poor. 

Kohl-rabi.... 

Fair. 

Okra 

Excellent . 

FUNCTION  OF  VEGETABLES  IN  THE  DIET 

Since  a  balanced  diet  is  made  up  of  all  the  various  food  constitu- 
ents in  quantity  sufficient  to  meet  the  needs  of  the  body,  it  follows 
that  certain  constituents  must  not  be  used  to  the  exclusion  or  partial 
exclusion  of  others.  If,  for  example,  lean  beef,  which  is  an  excellent 
source  of  protein,  is  eaten  singly  in  sufficient  quantity  to  meet  the 
daily  needs  of  the  body  with  respect  to  protein,  it  will  furnish  only 
17  per  cent  of  the  energy,  6  per  cent  of  the  calcium,  52  per  cent  of 
the  phosphorus,  and  58  per  cent  of  the  iron  required,  and  the  excess 
of  acid  over  mineral  bases  will  lead  to  various  physical  disorders. 
To  balance  the  meal  there  should  be  included  with  the  meat  a  variety 
of  other  foods  which  are  comparatively  low  in  protein  and  high  in 
the  deficient  meat  factors.  For  instance,  potatoes  might  be  added  to 
furnish  energy,  tomatoes  and  cabbage  to  furnish  vitamins,  and 
spinach  to  furnish  iron  and  calcium. 

No  single  food  constitutes  a  balanced  ration.  Milk,  one  of  nature's 
complete  foods  for  the  young,  comes  the  nearest  to  being  complete, 
but  it  is  greatly  deficient  in  iron.     Vegetables  play  a  very  important 


6  EXTENSION  BULUETTN  9,  HAWAII  EXPERIMENT  STATION 

role  in  the  well-balanced  diet,  being  strong  in  the  very  factors  in 
which  other  food  materials  are  weak.  Their  nutritive  value  lies 
partly  in  the  fact  that  they  neutralize  the  acid  substances  produced 
in  the  course  of  digestion  of  meats,  bread,  cheese,  and  the  like.  (See 
Table  1.) 

Vegetables  are  also  of  value  as  "  roughage."  Roughage  in  a  diet 
promotes  digestion.  Vegetable  constituents,  particularly  certain  of 
the  celluloses,  tend  to  hold  water  and  for  that  reason  help  to  prevent 
constipation.  Unfortunately,  too  many  dietaries  are  made  up  of 
very  rich  food  with  an  insufficient  quantity  of  roughage  or  bulk  to 
permit  of  proper  digestion  and  assimilation. 

Although  all  the  vegetables  are  important  sources  of  the  various 
minerals  needed  by  the  body,  some  are  more  so  than  others,  being 
especially  rich  in  calcium  and  iron.*  Cauliflower,  for  example,  con- 
tains nearly  ten  times  as  much  calcium  as  does  meat,  fourteen  times 
as  much  as  rice,  and  twice  as  much  as  eggs.  Spinach  contains  more 
iron  than  does  meat,  fifteen  times  as  much  as  milk,  and  four  times 
as  much  as  bread. 

In  addition  to  containing  important  mineral  salts,  vegetables  are, 
as  already  explained,  valuable  sources  of  vitamins.  Measured  in 
terms  of  mineral  matter,  protein,  or  energy,  the  tomato,  for  instance, 
is  of  no  particular  importance.  As  a  source  of  vitamins,  however, 
it  at  once  assumes  a  very  important  place  in  the  dietary.  It  is 
claimed  that,  owing  to  its  use  by  the  American  Army  during  the 
World  War,  the  soldiers  suffered  less  from  scurvy  than  did  those  of 
the  other  nations. 

Certain  of  the  vegetables,  such  as  the  legumes,  are  sources  of 
protein.  Lima  beans  contain  7  per  cent  of  protein,  which  is  practi- 
cally as  much  as  white  bread  contains.  Proteins  from  different 
sources  vary  greatly  in  their  quality.  Those  of  the  legumes  are  not 
of  very  high  nutritive  quality.  The  relative  inferiority  of  some 
plant  proteins  to  animal  proteins  probably  constitutes  the  chief  ob- 
jection to  a  diet  made  up  solely  of  plant  products. 

Nutritive  value  of  the  different  vegetables. — Each  group  of  vege- 
tables possesses  properties  which  give  it  a  special  place  in  the  dietary. 
A  comparison  of  the  nutritive  value  of  some  of  the  more  commonly 
used  members  of  the  various  groups  follows.^ 

Leafy  vegetables. — This  group  may  be  divided  into  two  types,  the 
thick-leaf  sorts,  such  as  cabbage,  cauliflower,  and  onion,  and  the  thin- 
leaf  sorts,  such  as  spinach,  lettuce,  and  the  like.  It  is  of  particular 
importance  as  a  source  of  vitamins,  and  is  a  good  source  of  the  min- 
eral elements,  but  among  the  poorest  in  energy.  The  leafy  vegetables 
are  characterized  by  high  water  content,  and  by  reason  of  their  suc- 
culence and  relatively  large  bulk  probably  aid  in  the  digestion  of  the 
more  concentrated  foods.  Owing  to  the  fact  that  their  leaves  are 
made  up  chiefly  of  living  cells  containing  all  the  different  food  con- 
stituents necessary  for  growth,  the  leafy  vegetables  are  especially 

*  When  comparing  the  composition  of  vegetables  with  that  of  other  kinds  of  food,  It 
should  be  borne  in  mind  that  the  former,  especially  the  green  sorts,  contain  relatively 
large  quantities  of  water.  Fresh  spinach  contains  0.068  per  cent  of  phosphorus,  or 
about  two-thirds  as  much  as  does  rice ;  dried  spinach,  having  the  same  amount  of 
nroisture  as  does  rice,  contains  0.309  per  cent  of  phosphorus,  wnich  is  more  than  four 
times  as  great  as  that  of  rice. 

5  Chemical  analyses  are  now  under  way  at  the  station  to  determine  the  nutritive  and 
mineral  constituents  of  some  of  the  more  important  locally  grown  vegetables. 


HAWAHAN  VEGETABLES  7 

valuable  in  the  formation  of  balanced  dietaries.  They  rank  high  in 
the  dietary  of  oriental  countries,  where  there  is  a  limited  supj^ly  of 
milk  and  dairy  products.  It  has  been  found  that  a  ration  consisting 
of  such  staple  foods  as  lean  meat,  dried  legumes,  tubers,  and  roots  is 
inadequate  to  meet  the  body  needs  of  omnivorous  animals,  but  that 
the  addition  of  leafy  vegetables  in  even  small  quantities  to  the  ration 
will  correct  the  deficiency. 

Cabbage,  not  outstanding  in  nutritive  value,  is  of  importance  as  a 
source  of  all  three  of  the  vitamins.  Eaten  raw  or  properlj^  cooked, 
it  is  one  of  the  best  sources  of  the  antiscorbutic  vitamin  C. 

Cauliflower  is  especially  high  in  calcium,  containing  nearly  twice 
as  much  as  any  other  vegetable.  It  is  a  luxury  in  Hawaii,  where  it 
is  not  extensively  grown.  Not  being  rich  in  vitamins  as  are  some  of 
the  other  leafy  vegetables,  cauliflower  can  not  be  especially  recom- 
mended* as  a  food  except  for  its  calcium  content. 

The  onion  is  similar  to  the  other  thick-leaf  vegetables  in  its  food 
constituents,  but  is  not  so  good  a  source  of  vitamins.  Contrasted 
with  the  mild  flavor  of  the  other  members  of  the  group,  the  onion 
is  characterized  by  a  strong,  distinctive  flavor. 

Spinach  is  a  rich  source  of  the  vitamins  and  contains  over  three 
times  as  much  iron  as  does  any  other  member  of  this  group.  In  its 
excess  of  base  over  acid,  it  is  nearly  five  times  as  high  as  are  the  other 
A'^egetables.  This  very  important  vegetable  should  be  accorded  its 
proper  place  in  the  dietary. 

Lettuce  is  similar  to  spinach  in  its  dietary  value,  but  is  not  so  strong 
a  source  of  mineral  elements.  It  possesses  good  antiscorbutic  prop- 
erties, and  is  an  important  source  of  the  vitamins. 

Pod  vegetables. — This  group  of  vegetables  belongs  to  the  legume 
family,  and  is  equal  or  superior  in  nutritive  value  to  other  green 
vegetables.  It  is  especially  rich  in  protein,  and  can  therefore  be  used 
to  a  certain  extent  as  a  substitute  for  meat  in  the  dietary.  Dried 
legumes  are  important  sources  of  energy,  and  fresh  shelled  legumes 
are  fairly  rich  in  the  various  vitamins.  With  regard  to  mineral  mat- 
ter, the  legumes  are  excellent  sources  of  phosphorus  and  to  a  less  ex- 
tent of  iron.  Their  ash  has  a  good  excess  of  bases,  which  is  not  true 
of  most  of  the  other  protein  foods.  Of  the  pod  vegetables  dealt  with 
in  this  bulletin,  peas  and  Lima  beans  show  a  striking  similarity  in  all 
respects.  String  beans,  picked  while  the  pods  are  still  tender  and 
succulent  and  before  the  beans  are  well  developed,  have  more  of  the 
properties  of  the  leaf  vegetable  than  of  the  legumes. 

Root  vegetables. — This  group,  though  not  an  outstanding  source 
of  an}^  of  the  various  food  constituents,  is  a  very  desirable  addition  to 
the  diet.  The  root  vegetables  contain  a  higher  percentage  of  water 
than  do  the  tubers,  more  especially  after  cooking,  and  they  can  be 
used  to  supplement  the  more  concentrated  foods.  Some  of  the  root 
vegetables  are  important  sources  of  the  vitamins.  This  is  true  par- 
ticularly of  the  carrot,  which  is  used  in  salad  making  and  is  con- 
sidered a  desirable  food  for  growing  children.  Among  the  root 
vegetables  of  Hawaii,  kohl-rabi  should  be  given  a  more  important 
place  in  the  dietary  than  it  now  occupies.  This  vegetable  contains 
one  and  a  half  to  three  times  as  much  phosphorus,  calcium,  and  pro- 
tein as  do  beets  or  carrots  and  practically  equals  them  as  a  source  of 
energy  and  iron. 


8  EXTENSION   BULLETIN  9^   HAWAII   EXPERIMENT   STATION 

Tubers. — This  group  consists  chiefly  of  carbohydrate-yielding  vege- 
tables, such  as  the  white  and  the  sweet  potato,  and  is  an  important 
source  of  energy.  The  sweet  potato  alone  is  said  to  be  adequate  to 
supply  all  that  is  needed  of  vitamin  A  and  furnishes  a  palatable  sub- 
stitute for  the  potato.  The  vitamins  of  the  white  and  sweet  potatoes 
supplement  each  other,  and  all  three  vitamins  are  furnished  when 
both  kinds  of  potatoes  are  used.  Owing  to  its  mild  flavor,  the  white 
potato  can  be  used  in  the  diet  without  becoming  tiresome,  and  w^hen 
consumed  in  any  quantity  it  furnishes  an  abundance  of  mineral 
matter.  Together  with  bread  or  rice,  it  forms  the  bulk  of  the  aver- 
age diet.  Potatoes  have  an  advantage  over  bread  or  rice,  however, 
in  that  they  contain  an  excess  of  base  over  acid,  w^iereas  the  opposite 
is  true  of  both  bread  and  rice.  A  diet  with  potatoes  as  the  principal 
vegetable  is  likely  to  be  deficient  in  calcium. 

EFFECT  OF  COOKING  AND  CANNING 

Cooking  considerably  influences  the  nutritive  value  of  food.  Vege- 
tables must  be  cooked  with  care  or  they  may  lose  some  of  their 
most  valuable  constituents;  that  is,  mineral  matter  and  vitamins. 
Recent  studies  show  the  advisability  of  cooking  vegetables  in  smaller 
quantities  of  water  for  a  proportionally  shorter  time  than  was  for- 
merly the  case.  Boiling  results  in  the  extraction  of  a  considerable 
proportion  of  mineral  matter.  From  20  to  45  per  cent  of  the  min- 
eral matter  is  extracted  from  spinach,  for  example,  when  it  is  boiled 
45  minutes  in  a  large  quantity  of  water.  Loss  from  this  source  can 
be  greatl}^  lessened  if  the  spinach  is  boiled  in  a  very  small  quantity 
of  water,  the  time  of  boiling  considerably  shortened,  and  the  liquid 
saved  and  used  in  soups,  dressings,  and  the  like.  Losses  of  mineral 
matter  are  practically  negligible  in  cases  where  roots  and  tubers  are 
boiled  with  the  jackets  unbroken,  and  there  is  no  loss  when  they  are 
baked.  Steaming  is  much  to  be  preferred  to  boiling  for  most  vege- 
tables. 

Opinions  differ  somewhat  regarding  the  effect  of  cooking  upon  the 
vitamins  of  vegetables.  It  is  generally  agreed  that  vitamin  A  is  not 
seriously  injured  by  ordinary  cooking  processes,  and  that  vitamin  B 
is  not  destroyed  to  any  great  extent.  Vitamin  C  is  easily  destroyed, 
however.  Raw  cabbage,  which  is  rated  an  excellent  source  of  vita- 
min C,  loses  its  antiscorbutic  properties  to  a  considerable  extent 
when  it  is  cooked  for  15  minutes,  and  completely  loses  these  prop- 
erties when  the  cooking  is  continued  for  an  hour.  Tomatoes  may  be 
cooked  an  hour  and  still  retain  sufficient  of  the  vitamin  to  be  of 
value  during  seasons  when  fresh  vegetables  are  not  available.  In 
recent  experiments  with  cabbage,  canning  by  the  ordinary  process 
was  found  to  be  no  more  destructive  to  antiscorbutic  properties 
than  is  home  cooking  in  an  open  kettle  for  20  minutes.  In  each 
case,  however,  the  cabbage  lost  a  large  propertion  of  its  original 
content  of  vitamin  C.  Dehydration  has  been  found  to  be  as  de- 
structive to  vitamin  C  as  is  either  ordinary  cooking  or  canning. 
Neither  dehydration  nor  canning  appreciably  destroyed  vitamins  A 
and  B.  Although  it  is  still  a  question  as  to  which  is  the  best  method 
of  cooking,  there  is  no  doubt  concerning  the  susceptibility  of  vita- 
min C  to  any  method  of  cooking.  This  vitamin  is  destroyed  in 
part  even  when  the  vegetable,  such  as  cabbage,  is  exposed  to  the  air 


HAWAIIAN   VEGETABLES 


9 


until  wilting  occurs.  These  facts  serve  to  emphasize  the  importance 
of  using  fresh  raw  vegetables.  The  leafy  vegetables  need  not  be 
cooked  to  be  assimilated;  and,  when  they  are  eaten  fresh  and  raw, 
the  uncertain  losses  of  mineral  elements  and  vitamins  are  eliminated. 

RELATIVE  COSTS  OF  FOOD  CONSTITUENTS 

Since  dietary  standards  show  the  quantity  of  each  food  constit- 
uent daily  needed  by  the  body,  the  relative  cost  of  each  of  the  vari- 
ous foods  can  be  fairly  accurately  computed  in  terms  of  daily  aver- 
age requirements  of  calcium,  phosphorus,  iron,  protein,  and  energy 
(carbohj^drates  and  fat).  Table  3  gives  a  comparison  of  the  cost  of 
food  constituents  of  vegetable  and  other  foods.  Column  3  shows  the 
quantity  of  each  food  which  would  be  required  to  furnish  the  vari- 
ous constituents  needed  to  meet  body  requirements  in  the  case  of  a 
person  subsisting  solely  on  one  food.  It  must  not  be  inferred  from 
the  figures  in  this  column  that  the  diet  should  include  the  full 
amount  of  any  given  food,  since  every  other  food  also  contains  each 
constituent  in  some  amount.  Column  4  shows  the  relative  cost  of 
one  day's  requirements  as  furnished  by  the  various  foods. 

Table  3. — Comparison  of  the  cost  of  food  constituents  of  vegetable  and  other 

foods 


Calcium  value  a 

Phosphorus  value  < 

Quantity 

Quantity 

of  food 

of  food 

Kind  of  material 

Price  per 

Propor- 
tion of 

!  needed 
!       to 

Cost  of 
one  day's 

Price  per 

Propor- 
tion of 

needed 
to 

Cost  of 
!  one  day's 

pound 

furnish 

require- 

pound 

furnish 

j  require- 

fresh 

stituent 
in  food  1 

daily 

ment  of 

fresh 

stituent 
in  food  1 

daily 

ment  of 

weight 

require- 

con- 

weight 

require- 

con- 

ment of 

stituent  2 

ment  of 

stituent  » 

con- 

con- 

. 

stituent 

i 

stituent 

Per  cent 

Pounds 

Per  cent 

Pounds 

Cabbage 

$0.07 

0.045 

3.3 

$0  23 

$0  07 

0  029 

10  9 

$0.76 
1  04 

Cauliflower 

.20 
.04 

.123 
.043 

1.2 
3.4 

.24 
.14 

.20 
.04 

.061 
.042 

5.2 
7.6 

Lettuce 

.30 

Onions 

.06 
.  10 

.034 
067 

1          4.3 
2  2 

.26 
22 

.06 
.10 

.045 
068 

7.1 

4  7 

43 

Spinach 

47 

Beans,  Lima 

.25 
.10 

.028 
.046 

5.3 
3.2 

1.33 
.32 

.25 
.10 

.133 
.052 

2.4 
6.1 

60 

Beans,  string 

.61 

Peas,  shelled 

.25 
.04 

.028 
.029 

5.3 
5.1 

1.33 
.20 

.25 
.04 

.127 
.039 

2.5 
8.1 

63 

Beets 

.32 

Carrots 

.05 

.056 

2.6 

.13 

.05 

.046 

6.9 

.35 

Kohl-rabi 

.04 
.03  , 

.077 
.014 

1.9 
10.5 

.08 
.32 

.04 
.03 

.071 
.058 

4.5 
5.5 

.18 

Potatoes,  white 

.17 

Potatoes,  sweet i 

.03  1 

.019 

7.8 

.23 

.03 

.045 

7.1 

.21 

Fish,  halibut 

.25 

.017 

7.4 

1.85 

.25 

.167 

1.8 

.45 

Meat,  beef,  lean 

.35 

.012 

!2.3 

4.31 

.35 

.216 

1.2 

.42 

Cheese 

.40 

.931 

0.16 

.06 

.40 

.683 

0.46 

.18 

Milk,  cow's  whole , 

.10 

.120 

1.2 

.12 

.10 

.096 

3.4 

.34 

Eggs ! 

.57 
.10 

.067 
.027 

2.2 

5.5 

1.26 
.55 

.57 
.10 

.180 
.093 

1.8 
3.4 

1.03 

Bread,  white ; 

.34 

Rice,  white ..._! 

Apples i 

.06 

.009 

16.4 

•.98 

.06 

.096  ' 

3.3 

.20 

.10 

.007 

21.1 

2.11 

.10 

.012  1 

26.4 

2.64 

Oranges 

.09 

.045 

3.3 

.30 

.09 

.021 

15.1 

1.36 

Pineapples 

.05 

.018 

8.2 

.41 

.05 

.028 

11.3 

.57 

Eaisins 

.18 

.064 

2.3 

.42 

.18 

.132^ 

2.4 

.43 

1  'These  percentages  are  chiefly  from  Sherman's  "Chemistry  of  Food  and  Nutrition,"  and  his  "Food 
Products." 

»  Column  4  is  obtained  by  multiplying  column  3  by  column  1.  When  the  cost  of  the  pound  varies  from 
that  given,  the  values  in  column  4  can  be  changed  accordingly. 

3  Calcium  requirement  per  day  is  0.67  gram. 

<  Phosphorus  requirement  per  day  is  1.44  grams. 


58271—26 2 


10 


EXTENSION   BULLETIN   9^   HAWAII   EXPERIMENT   STATION 


Table  3. — Comparison  of  the  cost  of.  food  constituents  of  vegetaUe,  etc. — Contd. 


Iron  value » 

Protein  value  * 

Quantity 

Quantity 

of  food 

of  food 

Propor- 
tion of  . 

needed 

Cost  Of 

Propor- 
tion of 

needed 

Cost  of 

Kind  of  material 

Price  per 
pound 

to 

furnish 

one  day's 
require- 

Price per 
pound 

to 
furnish 

one  day's 
require- 

fresh 
weight 

stituent 
in  food  1 

daily 
require- 

ment of 
con- 

fresh 
weight 

stituent 
in  food  1 

daily 
require- 

ment of 
con- 

ment of 

stituent  2 

ment  of 

stituent  J 

con- 

con- 

stituent 

stituent 

Per  cent 

Pounds 

Per  cent 

Pounds 

Cabbage 

$0.07 

0.0011 

3.6 

$0.25 

$0.07 

1.4 

11.0 

$0.77 

Cauliflower 

.20 
.04 
.06 
.10 
.25 
.10 

.0006 
.0007 
.0006 
.0036 
.0020 
.0011 

6.6 
5.7 
6.6 
1.1 
2.0 
3.6 

1.32 
.23 
.40 
.11 
.50 
.36 

.20 
.04 
.06 
.10 
.25 
.10 

1.8 
1.0 
1.4 
2.1 
7.1 
2.1 

8.6 
15.4 
11.0 
7.3 
2.2 
7.3 

1  72 

Lettuce 

.62 

Onions                 ...  . 

.06 

Spinach 

.73 

Beans,  Lima 

.55 

Beans,  string 

.73 

Peas,  shelled 

.25 
.04 
.05 
.04 
.03 

.0017 
.0006 
.0006 
.0006 
.0013 

2.3 

6.6 
6.6 
6.6 
3.1 

.58 
.26 
.33 
.25 
.09 

.25 
.04 
.05 
.04 
.03 

7.0 
1.3 
0.9 
2.0 
1.8 

2.2 
11.9 
17.2 

7.7 
8.6 

.55 

Beets 

.48 

Carrots. 

.86 

Kohl-rabi- 

.31 

Potatoes,  white 

.26 

Potatoes,  sweet 

.03 

.0005 

7.9 

.24 

.03 

1.4 

11.0 

.33 

Fish,  halibut 

.25 
.35 

.0006 
.0030 

4.0 
1.3 

1.00 
.46 

.25 
.35 

18.6 
20.0 

0.83 
.77 

.21 

Meat,  beef,  lean 

.27 

Cheese. 

.40 
.10 

.0013 
.00024 

3.1 
16.5 

1.24 
1.65 

.40 
.10 

29.0 
3.3 

.53 
4.7 

.21 

Milk,  cow's  whole. . . 

Eggs 

.57 
.10 
.06 
.10 
.09 
.05 
.18 

.0030 
.0009 
.0009 
.0003 
.0002 
.0005 
.0021 

1.3 

4.4 
4.4 
13.2 
19.9 
7.9 
1.9 

.74 
.44 
.26 
1.32 
1.79 
.40 
.34 

.57 
.10 
.06 
.10 
.09 
.05 
.18 

11.9 
9.2 
8.0 
0.3 
0.6 
0.4 
2.3 

L3 

1.7 

1.9 

51.4 

25.7 

38.6 

6.7 

Bread,  white 

Rice,  white 

Apples. 

5.14 

Oranges 

2.31 

Pineapples 

1.93 

Raisins 

1.21 

Kind  of  material 


Energy  value  * 


Price  per 
pound 
fresh 
weight 


Propor- 
tion of 
constit- 
uent in 
food* 


Quantity 
of  food 
needed 
to  fur- 
nish 

daily  re- 
quire- 
ment of 
constit- 
uent 


Cost  of 
one  day's 
require- 
ment of 
constit- 
uent * 


Cabbage 

Cauliflower.. 

Lettuce , 

Onions 

Spinach 

Beans,  lima 

Beans,  string 

Peas,  shelled 

Beets. 

Carrots.. , 

Kohl-rabi , 

Potatoes,  white 

Potatoes,  sweet — 

Fish,  halibut 

Meat,  beef,  lean... 

Cheese 

Milk,  cow's,  whole 

Eggs 

Bread,  white 

Rice,  white 

Apples 

Oranges 

Pineapples 

Raisins.. 


$0.07 
.20 
.04 
.06 
.10 
.25 
.10 
.25 
.04 
.05 
.04 
.03 
.03 
.25 
.30 
.40 
.10 
.57 
.10 
.06 
.10 
.09 
.05 
.18 


Calories 
120 
140 
70 

220 
110 
560 
180 
450 
170 
160 
140 
300 
450 
460 
650 

2,100 
310 
600 

1,180 

1,590 
210 
230 
196 

1,410 


Pounds 

25.0 

21.4 

42.8 

13.6 

27.3 

5.4 

16.7 

6.7 

17.6 

18.8 

21.4 

10.0 

6.7 

6.5 

4.6 

1.4 

9.7 

5.0 

2.5 

1.9 

14.3 

13.0 

15.3 

2.1 


$1.75 

4.28 

L71 

.82 

2.73 

L35 

1.67 

1.68 

.70 

.94 


.20 

L63 

L38 

.56 

.97 

2.85 

.25 

.11 

1.43 

1.17 

.76 


1  These  percentages  are  chiefly  from  Sherman's  "  Chemistry  of  Food  and  Nutrition,"  and  his  "  Food 
Products." 

» Column  4  is  obtained  by  muliplying  column  3  by  column  1 .  When  the  cost  of  the  pound  varies  from 
that  given,  the  values  in  column  4  can  be  changed  accordingly. 

•  Iron  requirement  per  day  is  0.018  gram. 

*  Protein  requirement  per  day  is  70  grams. 

»  Energy  requirement  per  day  is  3,000  calories.  The  energy  value  of  a  food  includes  both  carbohydrates 
and  fats. 


HAWAIIAN   VEGETABX.es 


11 


Table  3  brings  out  a  number  of  interesting  comparisons  in  cost 
between  vegetables  and  other  kinds  of  food.  Xearly  all  the  vege- 
tables, except,  of  course,  certain  of  the  legumes  and  the  tubers,  pro- 
vide a  cheap  source  of  calcium.  Dairy  products  are  comparatively 
rich  in  calcium,  but  the  meats  are  poor.  A  large  number  of  the 
vegetables,  especially  the  roots,  furnish  phosphorus  at  a  cost  which 
is  comparable  with  that  of  other  foods,  and  most  of  the  vegetables 
are  a  cheaper  source  of  iron  than  other  kinds  of  food.  As  sources 
of  energy,  the  tubers  and  certain  of  the  roots  are  among  the  cheapest. 

In  cost  of  food  constituents,  kohl-rabi  is  more  economical  than  are 
either  beets  or  carrots. 

Cauliflower  costs  from  two  to  five  times  as  much  a  pound  as  the 
other  members  of  its  group.  As  a  source  of  calcium,  it  is  as  eco- 
nomical as  any  other  vegetable  except  lettuce;  but  it  is  extremely 
costly  from  every  other  standpoint.  Cauliflower  may  be  used  occa- 
sionally to  vary  the  diet,  but  other  members  of  the  group  can  be 
used  much  more  economically. 

Rice,  although  low  in  calcium  and  iron  and  poor  in  vitamins, 
is  one  of  the  cheapest  sources  of  energy,  protein,  and  phosphorus. 
It  makes  a  decidedly  economical  and  desirable  food  when  its  defi- 
ciencies are  supplied  by  other  foods  in  the  diet. 

Table  3  also  serves  as  an  approximate  guide  for  meal  planning, 
and  can  be  used  to  correct  dietary  faults.  For  example,  when  meat 
and  fish  are  served  in  place  of  cheese  and  milk,  the  meal  is  likely 
to  be  deficient  in  calcium  and  the  vitamins,  unless  leafy  vegetables 
in  generous  quantities  are  added  to  supply  the  deficiency.  Likewise, 
a  diet  which  is  made  up  principally  of  bread  and  rice,  instead  of 
potatoes,  will  contain  a  dangerous  excess  of  acids  and  be  deficient 
in  the  vitamins. 

FOOD  CONSTITUENTS  IN  HAWAIIAN  VEGETABLES 

In  order  to  determine  the  mineral  constituents  of  Hawaiian  as 
compared  with  mainland-grown  vegetables,  preliminary  analyses 
were  made  of  one  sample  each  of  canned  and  dehydrated  spinach, 
three  samples  of  fresh  Chinese  spinach,  the  variety  most  commonly 
grown  in  Hawaii,  and  one  sample  of  cabbage.  Table  4  gives  the 
results  of  these  analyses. 

Table  4. — Comparison  of  mineral  constituents   of  Hawaiian  and  m,ainland- 
ffrotcn  spinach  and  callage 


[Calculated  as  percentages  of  dry  material] 

Vegetable 

Where  grown            ^^^ 

Iron 

Potas- 
sium 

Calcium 

Spinach  (canned) 

0.42 
.83 
.86 

0.034 
.052 
.071 

3.25 
6.36 
5.91 

0.64 

Spinach  (dehydrated) 

Oregon 

.59 

Chinese  spinach  (fresh) 

Hawaii  (Honolulu).... 

2.03 

Do 

do.-  .            .  .    1 

2  09 

Do 

do 

2.01 

Spinach  (fresh)  1 

Virginia..  .  . . 

.58 
.26 

.063            7. 14 
!          9  ±9. 

81 

Cabbage  (fresh) 2.. 

Ohio 

59 

Do 

Hawaii  (Mokuleia)  _  _ . 

.  43            -  n.^i  1          9  fifi 

66 

1  Jour.  Agr.  Research  [U.  S.],  16  (1919),  No.  1,  p.  17. 

2  Ohio  Agr.  Expt.  Sta.  Bui.  255,  p.  226. 


12  EXTENSION   BULJL.ETIN   9,   HAWAII   EXPERIMENT   STATION 

Later,  through  the  cooperation  of  the  United  States  Department 
of  Agriculture  and  local  growers,  two  leafy  vegetables  (spinach  and 
cabbage),  two  root  vegetables  (carrots  and  beets),  and  two  pod 
vegetables  (peas  and  beans)  were  grown  in  two  widely  separate 
localities  oni  the  mainland  (Virginia  and  Washington  State),  and 
also  in  two  localities  on  Oahu,  in  order  that  a  comparison  might  be 
made  of  their  nutritive  constituents.  All  the  vegetables  were  from 
the  same  seed  stock,  and  all  were  harvested  at  the  same  stage  of 
maturity,  and  after  being  dried  were  sent  to  the  station  for  analysis. 
The  vegetables  showed  a  number  of  variations,  some  of  which  were 
probably  due  to  the  soil  and  climatic  conditions  prevailing  at  each 
place.  However,  the  results  on  the  whole  bore  out  the  general  con- 
clusion of  the  preliminary  work  that  locally  grown  vegetables  are 
equal  to  the  commonly  imported  kinds  in  the  important  mineral 
constituents. 

Figure  1  graphically  shows  the  relative  amounts  of  calcium,  phos- 
phorus, and  iron  in  three  vegeables  which  were'  grown  in  Hawaii 
and  on  the  mainland  in  1921.  Table  5  gives  a  comparison  of  the 
nutritive  constituents  and  mineral  elements  found  in  Hawaiian  and 
mainland-grown  vegetables. 

Table    5. — Comparison    of    nutritive    constituents    and    mineral    elements    in 
Hawaiian  and  mainlaiid-groKm  vegetables 

[Calculated  as  percentages  of  dry  material] 


Cabbage 

Beets 

Beans 

Hawaii 

Main- 
land 

Hawaii 

Main- 
land 

Hawaii 

Main- 
land 

Nutritive  constituents: 

Fiber 

12.64 
23.05 
1.55 
51.71 
11.06 

3.95 
.67 
.35 
.0018 
.009 
.45 
.62 
.63 
102. 80 

11.22 
26.49 
2.01 
48.93 
11.37 

4.38 

J? 

.0025 
.014 
.46 
.53 
.26 
118. 80 

7.19 

13.24 

.33 

67.77 
11.48 

3.70 
.09 
.22 
.0019 
.010 
.33 
.12 

1.73 
119.90 

6.23 

11.62 

.29 

72.87 

9.02 

4.02 
.12 
.22 
1.0042 
.012 
.24 
.12 
.36 
113. 10 

14.15 
19.7 

1.32 
55.56 

9.28 

3.66 
.38 
.34 
.0016 
.016 
.50 
.09 
.43 
105.90 

8.99 

Protein 

22.00 

Fat.      .      .              

1.02 

Nitrogen-free  extract 

61.25 

Ash 

6.40 

Mineral  elements: 
Potassium  (K) 

2.52 

Calcium  (Ca) 

.36 

Magnesium  (Mg) 

.30 

Manganese  (Mn) 

.0019 

Iron  (Fe) 

.015 

Phosphorus  (P) 

.38 

Sulphur  (S).. 

.11 

Chlorine  (CI)            

.08 

Alkalinity  2... 

81.00 

1  This  figure  may  be  in  error. 

2  Expressed  as  cubic  centimeters  of  normal  acid  solution  required  to  neutralize  excess  of  base  per  100  grams 
of  dry  matter. 


The  popular  belief  that  Hawaiian  vegetables  are  lacking  in  mineral 
constituents  seems  to  be  based  upon  a  misconception  as  to  the  defi- 
ciency of  Hawaiian  soils  in  certain  essential  mineral  elements.  That 
such  is  not  the  case  is  proved  by  nearly  a  thousand  analyses  of 
Hawaiian  soils  made  at  this  station. 

A  chemical  analysis  of  a  soil  is  not  always  an  accurate  criterion 
as  to  its  fertility,  but  station  investigations  show  that  Hawaiian  soils 
are  not  devoid  of  any  of  the  essential  minerals;  although,  in  actual 
percentages  of  the  different  constituents,  they  differ  greatly  from 
those  on  the  mainland.  A  notable  example  of  this  is  the  abnormally 
large  amount  of  iron.    It  is,  indeed,  puzzling  to  the  layman  to  under- 


HAWAIIAN   VEGETABLES 


13 


stand  the  practice  of  spraying  iron  sulphate  on  pineapples  grown  on 
«oils  ^^o  rich  in  iron.  Work  done  at  this  station  ''  shows  that  the 
iron  in  the  soil  is  rendered  unavailable  to  the  pineapple  plant,  be- 
caiKc  of  the  presence  of  excessive  amounts  of  manganese.  However, 
this  seems  to  be  characteristic  only  of  the  pineapple  plant,  since 


Cc^J>J>c 


7^e> 


0.67 


Ll 


o.rs 


3ee7^j^ 


cos 


JZL 


3ec7n^ 


0.y38  0.3  6 


1 


P//ojP//ojpiAr 


w 


3oeA. 


0.33        0.2^ 


I 


0<5'0        0.33 


1 


/y^OA/ 


CcrJfJfi 


aae 


tf' 


0.009       O.O/'^ 


Ll 


0.0/0       O.oy.z 


I 


>2ea/7Lr 


0-0/6       O.OA5' 


I 


Fig.  1. — Comparison  of  the  percentages  of  calcium,  phosphorus,  and  iron  content 
of  vegetables  grown  in  Hawaii  and  on  the  mainland  of  the  United  btates 

most  other  crops,  notably  vegetables,  appear  to  grow  normally  on  the 
same  soils. 

HOW  TO  USE  HAWAIIAN  VEGETABLES 

A  very  large  part  of  the  present  population  in  Hawaii  has  come 
from  regions  having  climates  which  produce  foodstuffs  differing  m 

«  Hawaii  Sta.  Bui.  52,  Manganese  chlorosis  of  pineapples :  Its  cause  and  control. 


14  EXTENSION   BULLETIN   9,   HAWAII   EXPERIMENT  STATION 

taste  and  appearance  from  those  grown  locally.  Many  of  these  im- 
migrants import  favorite  articles  of  foodstuffs  from  their  native 
countries;  others,  not  being  able  to  do  this,  subsist  on  canned  foods 
constituting  their  mainstay  at  home.  When  the  dietary  is  so  dan- 
gerously restricted  as  in  the  latter  case,  health  is  bound  to  suffer. 
Nutrition  worker?  on  the  islands  attribute  the  decayed  teeth,  mal- 
formed bones,  and  underweight  of  many  of  the  children  of  the 
poorer  oriental  classes  to  the  lack  of  fresh  vegetables  and  fruits  in 
their  diet. 

Dietary  studies  show  that  the  needs  of  the  body  depend  primarily 
upon  the  character  and  the  amount  and  kind  of.  work  it  does.  The 
diet  should  therefore  be  adapted  to  meet  the  demands  of  a  person 
at  hard  or  at  sedentary  w^ork,  as  the  case  may  be,  or  to  a  growing 
child.  It  should  not  cater  to  "  finicky  "  tastes.  The  ideal  Hawaiian 
dietary  need  not  differ  from  that  of  other  countries  in  its  proportion 
of  food  constituents;  but  it  should,  and  in  fact  must,  differ  in  its 
source  of  supply  of  these  constituents. 

In  order  that  immigrants  to  Hawaii  may  familiarize  themselves 
with  the  various  kinds  of  vegetables  which  are  produced  locally,  an 
alphabetically  arranged  list  of  the  more  commonly  grown  sorts  is 
given,  together  with  hints  relative  to  their  appearance  on  the  market 
and  their  preparation  for  the  table.'^ 

ARTICHOKE 

The  artichoke,  also  called  the  globe  artichoke,^  consists  of  a  head  of  thick- 
ened spiny  green  leaves  having  fleshy  bases  (PI.  I,  fig.  1,  9).  The  thickened 
portion  at  the  base  of  the  leaf-like  scales  and  the  core  or  receptacle,  are  the 
edible  parts  of  the  artichoke.  The  edible  part  of  young  and  tender  artichokes 
may  be  eaten  raw  in  salad  form. 

Preparatory  to  cooking,  cut  off  the  stem  close  to  the  leaves  and  the  top  of 
the  bud ;  soak  the  heads  in  cold  salted  water  for  2  hours,  and  then  boil  for  20 
minutes.  Remove  parts  of  the  flower  in  the  center  of  the  flower  bud,  chill  the 
heads,  and  serve  with  mayonnaise  in  individual  dishes.  At  table,  the  scales 
are  pulled  with  the  fingers  from  the  cooked  head,  and  the  base  of  each  leaf  is 
dipped  in  mayonnaise.  The  artichoke  can  also  be  used  as  a  hot  vegetable 
served  with  drawn  butter. 

ASPARAGUS      * 

The  tender,  young,  white  or  greenish-white  stems  of  asparagus  are  used  as 
food.  Preparatory  to  cooking,  cut  off  the  woody  base  and  scrape  the  remain- 
ing stems  with  a  sharp  knife  to  remove  all  bitter  bud  bracts.  Tie  the  stems 
in  neat  bundles  and  place  them  in  boiling  salted  water  for  20  minutes  with  the 
cut  ends  resting  on  the  bottom  of  the  vessel;  then  drop  on  sides  so  that  the 
heads  will  be  submerged  and  cook  until  tender.  Serve  with  warm  butter,  or 
on  well-toasted  bread,  and  season  with  pepper  and  salt. 

AVOCADO  9 

The  avocado  or  alligator  pear  is  an  oval  to  pear-shaped  fruit  and  in  color 
may  be  purple,  green,  brown,  or  red.  A  large  single  seed  occupies  the  center  of 
the  fruit,  and  th  i  rind  may  vary  from  thin  and  delicate  to  thick  and  fibrous. 

'The  housekeeper  undoubtedly  understands  that  vegetables  which  have  lost  their 
crispness  should  be  soaked  in  very  cold  water  until  they  become  crisp,  and  that  all 
vegetables  sliould  be  thoroughly  washed  before  they  are  used  ;  and,  likewise,  that  as 
little  water  as  possible  should  be  used  in  cooking  vegetables  so  as  to  decrease  the 
amount  of  loss  in  mineral  and  other  elements.  The  water  in  which  tubers  and  root 
vegetables  and  "  greens  "  are  cooked  should  be  used  for  vegetable  soups,  gravies,  stews, 
and  dressings.  ,    ,  ^.  ,    . 

8  The  globe  artichoke  should  not  be  confused  with  the  Jerusalem  artichoke,  which  is 

» The"  avocado,  breadfruit,  and  papaya,  although  fruits,  are  included  in  the  list,  be- 
cause their  use  in  the  menu  is  similar  to  that  of  certain  vegetables. 


Ext.  Bui.  9,  Hawaii  Agr.  Expt.  Station 


Plate 


Fig.  I. — Leafy  Vegetables.  (|)  Chinese  Spinach;  (2)  Water  Cress; 
(3)  Taro  Leaf  and  Stalk;  (4)  Rape;  (5)  Chinese  Cabbage;  (6)  Bean 
SPROUTS;  (7)  Green  Mustard;  (8)  Swamp  Cabbage;  (9)  Artichoke; 
(10)  Common  Cabbage;  (II)  Lettuce 


Fig.  2. — Upper,  Condimental  Vegetables;  Lower,    Pod  Vegetables. 
(I)   Green   Onion;    (2)   Garlic;    (3)    Pickling   Onion;    (4)    Mature 

ONION;  (5)  CELERY;  (6)  SWEET  PEPPER;  (7)  PARSLEY;  (8)  RED  PEPPER; 

(9)  LEEK;   (10)  Lima  Beans;   (II)  Chinese  Peas;  (12)   Snap  Beans; 
(13)  String  Beans;  (14)1  Wax  Beans 


Ext.  Bui.  9,  Hawaii  Agr.  Expt.  Station 


Plate  II 


Fig.  I. — Roots  and  Tubers.  (I)  Beet;  (2)  Taro;  (3)  Common  Round 
TURNIP;  (4)  Oyster  Plant;  (5)  Carrot;  (6)  Chinese  Turnip;  (7) 
Kohl-Rabi;  (8)  Lily  Root;  (9;  Sweet  Potato;  (10)  White  Potato; 
(I  I )  Parsnip 


Fig.  2.— Miscellaneous  Vegetables.  (I)  Chinese  Squash;  (2)  Egg- 
plant; (3)  Green  Corn;  (4)  Plum  Tomato;  (5)  Luffa  or  Sponge 
GOURD;  (6)  Common  Tomato;  (7)  Cucumber;  (8)  Hubbard  Squash, 
Slice;  (9)  Bitter  Melon  h 


HAWAIIAN  VEGETABLES  15 

The  avocado  is  primarily  a  salad  fruit.  To  prepare  for  the  table,  cut  the 
fruit  in  half,  remove  the  seed,  and  serve  in  the  shell,  seasoning  with  salt, 
pepper,  and  tomato  catsup  or  French  dressing.  When  served  with  hot  con- 
somme, spoonfuls  of  the  pear  should  be  dropped  in  the  liquid  immediately  be- 
fore serving.  The  diced  meat  may  also  be  served  with  hot  sauce.  To  make 
the  sauce,  stir  into  1  tablespoon  of  flour  and  1  tablespoon  of  melted  butter, 
which  have  been  well  mixed,  2  tablespoons  of  vinegar,  1  teaspoon  of  salt,  1 
teaspoon  of  sugar,  2  teaspoons  of  mustard,  and  2  tablespoons  of  Chili  sauce. 
Continue  stirring  until  the  sauce  boils,  then  pour  it  over  the  sliced  pear  and 
serve. 

COOKING  BANANA 

The  cooking  banana  is  similar  in  appearance  to  the  ordinary  "  eating 
banana,"  but  usually  is  larger  and  has  a  more  pronounced  stem.  Cooking 
bananas  are  sold  on  the  market  by  the  "  hand." 

The  cooking  banana  is  not  edible  raw.  When  the  skin  has  turned  black,  the 
whole  banana  (skin  and  meat)  should  be  baked  for  30  minutes.  To  ser^e. 
split  the  skin  with  a  fork  and  season  the  fruit  with  a  little  lemon  juice  and 
butter. 

To  make  banana  sauce,  boil  half  a  cup  of  water  with  one-fourth  cup  of  sugar, 
and  add  a  small  piece  of  lemon  peel.  Peeled  bananas  which  have  been  cut  in 
pieces  an  inch  long  should  then  be  dropped  into  the  mixture.  Cook  slowly  tor 
30  minutes  and  serve  cold. 

BEAN  SPROUTS 

Bean  sprouts  consist  of  the  slender,  white  shoots  which  grow  from  germinat- 
ing beans  (PI.  I,  fig.  1,  6). 

Wash  the  sprouts  well  and  boil  them  for  5  minutes  in  salted  water.  Add 
butter,  pepper  and  salt,  or  chopped  bacon  and  pepper.  Cook  slowly  until  done. 
Bean  sprouts  are  used  for  making  chop  suey. 

SHELLED  LIMA  BEANS 

These  beans  are  large,  flat,  and  slightly  kidney-shaped  (PI.  I,  fig.  2,  10). 
Lima  beans  should  be  used  the  day  they  are  purchased,  as  they  mold  readily. 
Wash  the  beans  well  and  cook  them  for  20  minutes  in  enough  boiling  salted 
water  to  cover.  Toss  for  a  minute  in  finely  chopped  fried  bacon,  or  mix  with 
an  equal  quantity  of  canned  corn  and  a  little  butter.  The  latter  dish  is  called 
"  succotash."  • 

SNAP  BEANS 

Snap  beans,  sometimes  called  "  long  beans  "  and  "  Lazy  Housewife  beans," 
are  sold  in  their  pods  (PI.  I,  fig.  2,  12).  Break  off  and  discard  the  ends  of  the 
pods,  wash  the  remainder  well,  and  place  in  cold  water  to  make  them  erisp. 
Cut  the  pods  into  short  lengths  for  cooking,  and  drop  them  into  a  small  quan- 
tity of  boiling  water.  Cook  rapidly  for  5  minutes,  and  if  possible  let  the 
water  evaporate.  Season  with  salt,  pepper,  and  butter,  and  cover  closely. 
Place  the  beans  over  a  slow  fire  and  cook  for  30  minutes  longer. 

Care  should  be  taken  not  to  cut  and  soak  the  beans  for  hours  before  cook- 
ing, nor  to  cook  them  in  too  much  water,  since  they  will  lose  some  of  their 
flavor  and  food  value. 

STRING  BEANS 

Green  or  string  beans  are  similar  to  snap  beans,  but  usually  are  smaller  than 
the  latter  (PI.  I,  fig.  2,  13).  Prepare  and  cook  like  snap  beans.  Remove  all 
long  fibers  or  "  strings  "  during  preparation  for  cooking. 

WAX  BEANS 

Wax  beans,  also  called  "  yellow  "  or  "  butter  beans,"  are  similar  in  shape  to 
string  beans,  but  are  yellow  in  color  (PI.  I,  fig.  2,  14).  They  should  be  pre- 
pared and  cooked  like  snap  beans. 

BEETS 

Beets  are  of  a  deep  red  color  and  of  spherical  shape  (PI.  II,  fig.  1,1).  After 
removing  the  tops,  wash  the  roots  and  place  them  in  cold  salted  water.    Bring 


16  EXTENSION  BULLETIN   9,  HAWAII  EXPERIMENT  STATION 

to  a  boil  and  cook  for  45  minutes.  Pour  cold  water  on  the  cooketi  vegetable, 
remove  the  skin,  and  serve  hot  with  butter,  i)epper,  and  salt,  or  cold  with 
vinegar  and  sugar,  and  with  garlic,  if  liked. 

BEET   GREENS 

Beet  greens  are  the  leafy  tops  of  the  beet.  Break  them  from  the  freshly 
pulled  beets;  do  not  cut.  Wash  the  leaves  in  several  waters  and  cook  them 
for  20  minutes  in  a  small  quantity  of  boiling  salted  water.  Chop  in  rather 
fine  pieces.     Season  with  butter  and  canned  cream.     Serve  hot. 

BITTER  MELON 

The  bitter  melon  has  a  warty  rind  which  varies  in  color  from  green  to  yel- 
low (PI.  II,  fig.  2,  9).  To  prepare  for  the  table,  wash  and  scrape;  do  not 
peel.  Sprinkle  with  salt.  Let  it  soak  for  an  hour,  then  wash  it  again.  Bitter 
melon  makes  a  splendid  lining  for  casserole  dishes  such  as  chicken,  squab, 
kidney,  or  meat. 

BREADFRUIT 

Breadfruit  is  oval  or  spheroid  in  shape  and  about  the  size  of  a  melon.  Its 
skin  is  green  in  color  and  is  hexagonally  marked.  Some  types  are  covered  with 
short,  hard  projections.  Cover  the  stem  axis  with  salt.  Keep  the  fruit  in  a 
dark  place  until  it  turns  brown.  To  prepare  for  the  table,  twist  off  the  stem 
or  stalk,  and  place  the  fruit  in  a  moderate  oven  to  bake  for  45  minutes.  Serve 
in  skin  like  baked  potatoes,  breaking  open  and  seasoning  with  butter,  pepper, 
and  salt. 

CABBAGE 

Common  cabbage  is  in  the  form  of  a  firm,  dense  head  of  tender,  thickened 
leaves,  the  outer  ones  of  which  are  green,  and  the  inner  white  (PI.  I,  fig.  1, 
10).  To  serve  in  salad  form,  shred  the  head  fine,  crisp  on  ice,  and  cover  with 
boiled  dressing. 

To  cook,  cut  the  head  into  quarters  and  soak  for  30  minutes  in  cold,  salted 
water.  Cut  into  smaller  pieces  and  boil  in  salted  water  for  30  minutes. 
Squeeze  dry.  Put  in  a  bowl  and  mix  well  with  a  small  quantity  of  finely 
chopped  fried  bacon.  Cabbage  is  delicious  when  boiled  with  ham  or  corned 
beef. 

CHINESE   CABBAGE 

Chinese  cabbage,  or  "  white  mustard,"  as  it  is  sometimes  called,  consists  of 
pure  white,  close-growing  stems  having  green  leaves  and  small  yellow  flowers 
(PI.  I,  fig.  1,  5).  To  prepare  for  the  table,  cut  the  cabbage  into  lengths  and 
cook  for  30  minutes  in  boiling  salted  water.  Add  lemon  juice  and  butter; 
toss  over  hot  fire  for  two  minutes,  then  serve. 

SWAMP  CABBAGE 

Swamp  cabbage,  long  greens,  or  the  Chinese  "  Ong-choi,"  consists  of  the 
green  tops  of  a  vine  having  hollow,  tubular  stems  (PI.  I,  fig.  1,  8). 

Cut  the  cabbage  into  small  pieces,  as  if  preparing  it  for  soup.  Cook  for  15 
minutes  in  enough  water  to  cover;  drain  and  add  butter  and  canned  cream. 

CARROT 

The  carrot  is  a  spindle-shaped  root  which  varies  in  color  from  yellow  to 
deep  orange  (PI.  II,  fig.  1,  5).    The  roots  are  usually  sold  in  bunches. 

To  prepare  for  the  table,  wash  and  scrape  the  carrots;  cut  into  slices  and 
place  in  cold  water.  Boil  for  30  minutes.  Chop  fine  and  serve  with  butter  or 
with  beef  gravy,  or  cut  into  cubes  and  cover  with  cream  sauce. 

CAULIFLOWER 

The  cauliflower  consists  of  a  head  of  thickened  white  flower  clusters  having 
coarse  outer  green  leaves. 

Soak  cauliflower  in  cold  salted  water,  head  down,  for  at  least  two  hours. 
Worms  or  other  forms  of  animal  life  in  the  vegetable  will  then  crawl  out. 
Boil  the  cauliflower  for  20  minutes  in  a  pan  containing  enough  water  to  cover 
The  vegetable.    Serve  with  cream  or  butter. 


HAWAIIAN    VEGETABLES  17 

CELERY 

Celery  consists  of  a  bunch  of  fleshy,  close-growing,  branched  leafstalks 
(PI.  I,  fig.  2,  5).  The  imported  celery  is  blanched,  that  grown  locally  is 
green.  The  former  is  the  more  expensive  of  the  two  sorts,  but  the  locally 
grown  is  the  better  for  salad  making.  It  is  also  used  for  flavoring  soups, 
stews,  and  stuflBngs.  The  tender,  white  heart  may  be  eaten  raw  or  chopped 
fine  for  salad.  Scrub  the  celery  well,  and  place  it  on  ice  in  a  cheesecloth  bag 
to  crisp.  When  ready  to  use,  chop  the  celery  fine,  using  half  quantity  for 
salad  purposes.  The  outer  stalks  should  be  cut  in  inch  lengths,  put  in  a  very 
small  quantity  of  boiling  salted  water,  and  cooked  rapidly  for  five  minutes. 
Add  butter,  and  cook  slowly  for  30  minutes  in  a  closely  covered  pan. 

SWISS  CHARD 

Swiss  chard,  also  called  "  silver  beet "  and  "  leaf  beet,"  is  a  variety  of  beet 
in  which  large  fleshy,  succulent  stems  having  thick,  broad  leaves,  develop 
instead  of  the  root.  It  is  a  very  suitable  vegetable  to  grow  in  a  small  garden, 
since  its  outer  leaves  can  be  removed  and  used  without  injuring  the  plant. 
Chard  is  best  cooked  like  spinach  in  very  little  water.  It  should  be  stirred 
until  it  settles  in  the  water.  Cooking  in  a  large  quantity  of  water  will  spoil 
its  flavor. 

CORN 

In  corn,  also  called  '"  green  corn."  the  ears  are  sheathed  in  green  husks  and 
contain  the  soft,  white  grain  kernels  which  constitute  the  edible  part  (PI.  II, 
fig.  2,  3). 

Choose  corn  which  is  white  and  rather  crisp.  Remove  the  husks  and  the 
**  silk "  and  place  in  boiling  water,  to  whicfi  has  been  added  a  little  sugar. 
Cook  five  minutes.     Let  the  corn  remain  in  the  water  until  it  is  time  to  serve. 

CUCUMBER 

The  cucumber  is  a  fleshy,  cylindrically  shaped  vegetable  of  greenish-white 
color  (PL  II,  fig.  2,  7).  It  is  very  palatable  and  should  be  eaten  at  least 
once  a  week.  To  cook,  peel  the  vegetable  and  slice  it  lengthwise  in  four  parts. 
Boil  rapidly  for  five  minutes.  Season  with  butter,  pepper,  and  salt.  Cover 
closely,  turn  fire  low.  and  cook  for  30  minutes. 

EGGPLAXT 

The  eggplant  is  usually  oval  in  shape,  large,  and  of  a  dark  purple  color 
(PI.  II.  fig.  2,  2). 

To  fry,  peel  thinly  and  cut  in  slices.  Sprinkle  each  slice  with  salt  and 
place  one  upon  another ;  keep  between  two  plates  for  two  hours  with  a  weight 
on  top.  At  the  end  of  that  time  dip  the  slices  in  flour  which  has  been  mixed 
with  pepper  and  salt,  then  dip  in  beaten  egg,  and  finally  in  bread  crumbs. 
Drop  the  slices  into  deep,  hot  fat,  and  cook  them  for  four  minutes. 

To  cook  whole,  remove  the  top  and  some  of  the  seeds  and  stuff  with  a  force- 
meat, such  as  rice  or  potato  meat  hash,  or  a  bread-crumb  dressing,  such  as  is 
used  to  stuff  a  baked  chicken.  Spread  butter  on  top  and  bake  the  eggplant 
for  20  minutes  in  a  hot  oven. 

ENDIVE 

Endive  or  chicory  consists  of  greenish-white  stems  having  finely  divided  and 
much  curled  light-green  leaves.  Endive  is  used  to  garnish  fruit  salad  and  is 
considered  a  tonic  by  many  because  of  its  bitter  flavor.  Crisp  on  ice  in  a 
cheesecloth  bag  and  serve  very  cold  with  French  dressing  made  as  follows: 
To  2  tablespoons  strained  lemon  juice  add  4  tablespoons, olive  oil,  1  teaspoon 
sugar,  1  teaspoon  salt,  i^^  teaspoon  mustard.  Beat  vigorously  for  1  minute 
and  pour  over  just  before  serving. 

GARLIC 

Garlic  resembles  a  mature  onion  in  appearance,  but  has  a  white,  papery 
outer  shell  (PI.  I.  fig.  2,  2).  It  is  characterized  by  a  strong  flavor  and  odor, 
and  may  be  eaten  either  raw  or  cooked.  It  is  a  favorite  ingredient  in  many 
dishes.  Remove  the  outer  shell  of  one  of  the  divisions  or  "  cloves."  as  they 
are  called,  and  slice  through.  Use  in  small  quantities,  as  the  flavor  is  very 
strong.  _ 


18  EXTENSION   BULLETIN   9,   HAWAII  EXPERIMENT  STATION 

KOHL-RABI 10 

Kohl-rabi  forms  an  oval-shaped,  fleshy  bulb  just  above  the  ground  and  bears 
purplish  leaves  and  stems  (PI.  II,  fig.  1,  7).  This  vegetable  is  used  as  a  sub- 
stitute for  the  common  root  vegetables,  such  as  beets  and  carrots.  The  smaller 
bulbs,  having  crisp,  new  leaves,  are  much  more  satisfactory  than  are  the  large 
ones,  which  are  tough  and  fibrous  when  fully  mature.  Cut  the  leaves  and  bulb 
in  small  pieces.  Boil  the  bulb  in  salted  water  for  15  minutes,  then  add  the 
leaves  and  cook  an  additional  30  minutes.  Slice  the  bulb,  arrange  the  greens 
around  the  edge  of  the  dish,  and  place  the  slices  in  the  center.  Season  with 
melted  butter. 

LEEK 

Leeks  are  long  white  stalks  having  green  tops  ( PI.  I,  fig.  2,  9) .  This 
vegetable  is  distinguished  from  the  onion  by  its  smaller  clyindrical  bulb  and 
broadly  linear  succulent  leaves.  To  prepare  for  the  table,  remove  the  roots 
and  some  of  the  green  tops.  Serve  raw  as  a  relish,  or  chop  fine  for  salad. 
To  cook,  cut  in  inch  lengths,  cover  with  boiling  water,  and  cook  rapidly  -for 
10  minutes.     Add  butter,  cover  closely,  and  cook  slowly  for  20  minutes. 

HEAD   LETTUCE 

Manoa  head  lettuce,  also  called  "  California  lettuce,"  consists  of  a  loosely 
formed  head  of  pale-green  to  white  leaves.  Head  lettuce  is  prepared  and 
served  like  the  ordinary  nonheadiug  lettuce.  It  is  milder  in  flavor  than  the 
nonheading  sorts. 

NONHEADING  LETTUCE 

Nonheading  lettuce,  or  "  Chinese  "  and  "  Los  Angeles  lettuce,"  as  it  is  also 
called,  consists  of  large,  somewhat  curled  green  leaves  which  are  attached  to  a 
single  stalk  (PI.  I,  fig.  1,  11).  Too  often  only  the  heart  of  nonheading  lettuce 
is  eaten.  The  outer  leaves  should  also  be  eaten,  as  they  have  food  value.  To 
prepare  for  salad,  wash  the  lettuce  and  the  tender  heart  and  put  them  on  ice 
in  a  cheesecloth  bag.  Another  way  of  serving  is  to  tie  the  outer  leaves  to- 
gether and  drop  them  into  hot  soup  for  5  minutes.  Remove  the  lettuce,  taking 
care  to  retain  its  shape,  and  squeeze  dry.  Cut  in  inch  lengths  and  serve  hot 
capped  with  grated  cheese,  or  chop  fine  and  serve  with  melted  butter  and  a 
little  cream.     Nonheading  lettuce  is  delicious  served  wilted  with  bacon. 

LILY  ROOT 

Lily  root,   or  lotus,   consists   of  a   long,   thick,   flesh-colered  root  which   is 

divided  into  sections  resembling  the  links  of  sausage   (PI.  II,  fig.  1,  8).     To 

prepare  for  the  table,  peel  the  roots,  slice,  and  cook  10  minutes.  Use  in  stews, 
chop  sueys,  and  the  like. 

LUAU 

Luau  is  another  name  for  young  taro  leaves  (PI.  I,  fig.  1,  3).  When  it  is 
sold  as  luau,  the  taro  leaf  is  rolled  tightly  into  scrolls  and  sold  in  bunches 
of  six  or  more.  Formerly  only  the  unfolded  crisp  young  leaves  were  sold; 
now,  however,  the  older  leaves  also  are  curled  and  sold.  Pinch  the  leaf  be- 
tween the  finger  and  the  thumb  to  determine  its  crispness;  if  the  leaf  breaks 
it  is  young  and  tender,  but  if  it  creases  without  breaking  it  is  likely  tough 
and  will  probably  "  bite "  the  throat.  To  prepare  for  the  table,  boil  for  10 
minutes  in  plenty  of  water;  then  change  the  water,  add  salt,  and  cook  for 
an  additional  30  minutes.    Chop  fine  and  serve  hot. 

LUFFA 

Luffa  or  sponge  gourd  is  a  large,  green,  tapering  fruit  having  a  corrugated 
skin  (PI.  II,  fig.  2,  5).  It  is  found  on  the  markets  in  abundance  in  the 
spring,  and  is  said  to  possess  medicinal  properties.  The  luffa  has  a  biting 
flavor  which  affects  some  people's  throats,  and  for  this  reason  should  be  used 
while  it  is  small  and  tender.  It  is  a  common  ingredient  of  vegetable  soups 
and  stews,  and  is  used  to  flavor  pot  roasts.  To  bake,  place  in  a  casserole  with 
equal  quantities  of  sliced  tomatoes  and  buttered  bread  crumbs,  and  cook  slowly 
in  the  bottom  of  the  oven  for  45  minutes. 

10  Kohl-rabi  is  in  reality  a  species  of  cabbage,  but  is  classed  witb  the  roots  and  tubers 
(see  PI.  II),  because  of  similarity  of  use  in  ttie  diet. 


HAWAnAN  VEGETABLES  19 

MINT 

Mint,  or  peppermint,  consists  of  small,  aromatic  green  leaves.  It  may  be 
chopped  fine  and  used  in  small  quantities  in  fruit  cocktails  and  salads,  or  used 
whole  for  flavoring  jelly.  Chop  fine  and  mix  with  sugar  and  vinegar  for  mint 
sauce.  Mint  is  also  cooked  with  peas  and  new  potatoes  and  to  flavor  preserves 
and  chutney. 

GREEN  MUSTARD 

Mustard  comes  in  the  form  of  pale  green,  fleshy  stems  having  crumpled 
green  leaves  and  small  yellow  flowers  (PI.  I,  fig.  1,  7).  Choose  when  the 
leaves  are  crisp  and  a  vivid  green.  Cut  crosswise  into  small  sections  and 
boil  in  a  very  little  water  for  5  minutes.  Drain  and  season  with  butter, 
pepper,  and  salt.     Cover  and  cook  over  a  slow  fire  for  30  minutes  longer. 

OKRA 

Okra  or  gumbo  is  a  small,  light  green  tapering  pod  having  corrugated  skin. 
This  vegetable  is  often  mistaken  for  the  luff  a,  but  is  much  smaller  and  less 
inclined  to  be  tough  and  strong  flavored.  Both  vegetables  are  used  rather 
interchangeably  by  most  people  in  Hawaii,  and  both-  are  cooked  alike. 

GREEN  ONION 

Green  or  immature  onions  are  long,  slender  white  stalks  having  tubular 
green  leaves  (PI.  I,  fig.  2,  1).  To  prepare  for  the  table,  remove  the  green  tops, 
and  serve  raw  as  a  relish  in  salad,  or  chop  and  put  in  stew. 

MATURE   ONION 

.  The  Spanish  or  Bermuda  onion  is  a  spherical-shaped  or  flattened  bulb 
having  a  dead,  shriveled  stem  and  a  dry,  tan-colored,  papery  outer  husk 
(PI.  I,  fig.  2,  //).  To  prepare  for  the  table,  peel  from  the  root  up,  place 
in  rapidly  boiling  water  and  cook  for  5  minutes.  Let  the  water  evaporate, 
and  season  the  vegetable  with  butter,  salt,  and  pepper.  Cover  closely  and 
steam  for  30  minutes.  To  bake,  place  for  5  minutes  in  rapidly  boiling  salted 
water,  then  remove,  and  put  under  meat  to  be  roasted. 

PICKLING  ONION 

Pickling  or  Portuguese  onions  are  small,  round,  partly  mature  bulbs  which 
are  sold  in  bunches  (PI.  I,  fig.  2,  3).  Owing  to  their  flavor,  they  are  especially 
fine  for  pickling  whole  in  vinegar,  or  for  use  in  stews  and  salads.  To  pickle, 
select  very  fresh  onions  and  peel  them  from  the  root  up,  taking  care  to  keep 
the  bulb  whole  and  round.  While  peeling,  drop  into  a  salt  solution  made 
by  dissolving  2  tablespoons  of  salt  in  2  cups  of  cold  water  to  prevent  dis- 
coloration and  softening.  When  ready  to  pickle,  which  may  be  done  immedi- 
ately if  desired,  dry  on  a  cheese  cloth  and  drop  into  a  hot  sterilized  bottle 
adding  boiling  hot  vinegar  to  cover.  To  prepare  the  vinegar  for  4  pounds 
of  small  onions  boil  2  cups  of  malt  vinegar  with  1  tablespoon  of  salt,  1  dozen 
peppercorns,  6  allspices,  3  bay  leaves,  and  6  small  red  peppers.  Seal  the 
bottled  onions  and  keep  them  in  a  dark  place. 
• 

OYSTER  PLANT 

The  oyster  plant  consists  of  long,  slender,  fusiform  brown  roots  (PI.  II, 
fig.  1,  4)'  In  Hawaii  it  is  at  its  best  in  May  and  June.  To  prepare  for  the 
table,  scrape  the  roots  in  water,  cut  in  half  lengthwise,  and  then  in  inch 
pieces.  Cook  rapidly  in  boiling  salted  water  for  5  minutes.  Drop  the  pieces  into 
a  thin  cream  sauce  and  cook  30  minutes  longer.  To  fry :  Cut  in  half  length- 
wise and  then  in  3-inch  lengths.  Dip  in  flour,  pepper,  and  salt,  then  in  egg, 
and  finally  in  cracker  or  bread  crumbs.    Cook  5  minutes  in  deep  fat. 

PAPAYA 

The  papaya,  sometimes  called  the  pawpaw,  is  a  fruit  of  green  color  and 
varies  from  round  to  oblong  in  shape.  It  resembles  a  melon  in  appearance. 
When  the  fruit  is  partly  mature  it  may  be  used  as  a  vegetable.  To  prepare 
for  the  table,  peel  the  fruit  under  water  and  cut  open  to  remove  the  seeds 


20  EXTENSION   BULLETIN   %   HAWAII  EXPERIMENT  STATION 

and  pith.  Cut  in  squares  and  drop  in  boiling  salted  water.  Cook  rapidly  for 
5  minutes,  then  season  with  butter.  Cover  closely  and  steam  slowly  for  30 
minutes. 

PARSLEY 

Parsley  consists  of  sprays  of  bright-green,  finely  curled,  dissected  leaves 
(PI.  I,  fig.  2,  7).  It  is  used  for  garnishing  and  also  to  flavor  soups,  stews, 
sauces,  and  the  like.    It  is  chopped  fine  for  salads. 

PARSNIP 

Parsnips  are  long,  tai)ering,  tan-colored  roots  (PI.  II,  fig.  1,  11).  They  have 
a  rather  distinctive  flavor,  for  which  one  usually  has  to  acquire  a  liking.  To 
prepare  for  the  table,  peel  the  vegetable  thickly  and  cook  for  an  hour  in 
enough  water  to  cover.  Mash  with  milk  and  season  with  pepper  and  salt. 
Another  way  of  serving  is  to  mash  the  parsnips  with  finely  chopped  pieces  of 
salted  pork  which  has  been  fried  to  light  brown. 

CHINESE  PEAS 

Chinese  peas  are  small,  immature  seed  which  grow  in  straight,  bright-green 
pods  (PI.  I,  fig.  2,  11).  In  this  variety  both  pods  and  peas  are  edible.  To 
prepare  for  the  table,  top  and  tail  the  peas  and  wash  them  well,  then  drop 
them  in  boiling  water  and  cook  rapidly  for  five  minutes.  Have  at  hand  a  pan 
containing  salad  oil  and  a  few  lettuce  leaves.  Place  the  peas  on  the  leaves, 
cover  closely,  and  steam  for  20  minutes.     Season  and  serve  hot. 

SHELLED  PEAS 

Shelled  peas,  like  the  Chinese  peas,  are  light-green  seeds  which  grow  in 
straight,  green  pods.  Only  the  peas  are  to  be  eaten,  the  pods  being  discarded, 
as  they  are  fibrous  and  unpalatable.  Shelled  California  peas  are  on  the 
market  in  May,  June,  and  July.  To  prepare  for  the  table,  wash  the  peas  well 
and  drop  them  in  boiling  w^ater  to  which  salt,  sugar,  and  a  spray  of  mint  have 
been  added.    Cook  slowly  for  20  minutes ;  serve  hot. 

RED   PEPPER 

Red  peppers,  also  called  "  long  peppers  "  and  "  Chili  peppers,"  are  in  the 
form  of  tiny  tapering  pods  of  either  red  or  green  color  (PI.  I,  fig.  2,  8).  They 
are  used  in  pickling,  in  chutney,  and  for  flavoring.  One  pepper  is  enough  for 
a  stew  and  six  are  sufficient  to  make  a  quart  of  chutney  hot.  Care  should  be 
taken  not  to  break  the  peppers  when  removing  the  stem  and  washing.  Chil- 
dren should  not  be  allowed  to  finger  red  peppers,  because  the  juice  is  likely 
to  burn  them. 

SWEET  PEPPER 

Sweet  peppers,  also  known  as  Bullnose  and  Bell  peppers,  are  large,  bright- 
green  pods  having  a  blunt  end  (PL  I,  fig.  2,  6).  Kemove  stems  and  scoop  out 
the  seeds  from  eight  large  peppers.  Stuff  with  the  following  mixture:  To 
2  tablespoons  of  melted  butter  add  1  cup  of  stale  bread  crumbs,  1  tablespoon 
of  finely  chopped  onion,  1  tablespoon  of  parsley,  and  3  tablespoons  of  chopped 
ham  or  other  cooked  meat,  with  salt  and  pepper  to  taste.  Top  each  stuffed 
pepper  with  a  piece  of  raw  bacon  and  bake  30  minutes.  Serve  hot  with  brown 
gravy.  To  garnish  salad,  wash  the  peppers  and  put  them  in  cheesecloth  on  ice 
for  two  hours  to  crisp.    Cut  them  in  slices  and  serve  on  the  salad. 

POTATO 

The  white  potato,  sometimes  erroneously  called  the  "  Irish  potato,"  is  a 
spherical  to  oblong-shaped  tuber  (PL  II,  fig.  1,  10).  New  potatoes  afford  a 
pleasant  change  for  the  table.  Wash  the  potatoes  and  scrape  under  water. 
Then  place  them  on  the  fire  in  cold  water,  and  when  the  water  comes  to  a 
boil  add  salt,  a  spray  of  mint,  and  a  thin  slice  of  lemon.  Cook  for  15  minutes; 
then  drain,  place  a  layer  of  cheesecloth  over  the  potatoes  to  prevent  the  mois- 
ture from  escaping,  cover  with  the  lid  of  the  container  and  cook  over  a  slow 
fire  for  5  minutes.     Season  the  cooked  potatoes  with  butter  and  serve  hot. 


HAWAIIAN  VEGETABLES  21 

Old  potatoes  are  preferably  baked  in  their  jackets.  Scrub,  and  place  in  a 
moderately  hot  oven.  To  cook  for  potato  salad,  place  the  whole  potatoes  (in- 
cluding skin)  in  enough  water  to  cover,  and  boil  with  an  onion  for  20  minutes. 
Drain  and  thoroughly  dry. 

SWEET  POTATO 

The  sweet  potato  is  a  large,  elongated  root  varying  in  color  from  yellow  to 
reddish-purple  (PI.  II,  fig.  1,  9).  It  is  at  its  best  when  baked.  Scrub  the 
tuber  under  water,  then  place  it  in  the  oven  without  breaking  the  skin,  and 
bake  for  45  minutes. 

RAPE 

Rape,  also  called  "  Portuguese  cabbage,"  consists  of  stems  having  deeply 
lobed  green  leaves  and  small  white  or  yellow  flowers,  (PI.  I,  fig.  1,  4)-  Choose 
the  vegetable  when  the  young  blossoms  show  a  touch  of  yellow.  It  is  very 
strong  tasting  when  the  blossoms  have  faded.  Cook  for  30  minutes  in  boiling 
salted  water ;  season  with  grated  coconut  or  tomato  catsup. 

SHALLOT 

Shallots  are  small  clustered  bulbs  which  resemble  partly  mature  pickling 
onions,  but  have  fine,  slender  leaves.  To  cook,  remove  the  tops  and  steam 
the  bulbs.  Serve  with  butter.  The  delicate  nutty  flavor  of  shallots  is  very 
pleasing. 

SPINACH 

# 

Spinach,  or  Chinese  spinach,  consists  of  slender,  succulent  stems  having 
small,  rounded  or  slightly  pointed  leaves  which  are  arranged  in  a  rosette  (PI. 
I,  fig.  1,1).  It  is  in  season  throughout  the  year  in  Hawaii.  To  prepare  for 
the  table,  remove  the  roots,  separate  the  leaves  and  wash  them  well,  con- 
tinuing to  change  the  water  until  there  is  no  trace  of  sand  in  the  bottom  of 
the  pan.  Place  the  vegetable  in  a  small  quantity  of  boiling  water  to  which 
salt  has  been  added,  and  press  down  the  spinach  until  it  is  covered  by  the 
water.  Cook  rapidly  until  thoroughly  wilted,  drain,  and  squeeze  dry.  Chop 
fine,  season  with  butter  and  a  little  cream,  and  serve  hot. 

CHINESE   SQUASH 

Chinese  squash,  or  winter  melon,  is  an  elongated  melon  of  light  green  color 
(PI.  II,  fig.  2,  1).  When  young  it  has  a  characteristic  "fuzzy"  appearance. 
To  prepare  for  the  table,  wash  the  squash,  peel  thinly,  and  remove  all  hard 
seeds.  Place  the  squash  in  a  steamer  and  cook  for  about  30  minutes.  Mash 
and  serve  with  melted  butter  or  with  cream  sauce.  Another  way  to  serve  is 
to  peel  the  vegetable  and  use  it  as  a  casserole  lining  for  pigeon,  squab,  or 
chicken  which  has  been  quickly  seared  in  hot  pork  fat.  Cover  and  bake 
slowly  for  an  hour  or  until  the  meat  is  tender. 

HUBBARD   SQUASH 

Hubbard  squash,  or  pumpkin,  is  an  oval-shaped  melon  having  very  rough, 
gnarled  skin,  and  of  either  a  green  or  greenish-yellow  color  (PI.  II,  fig.  2,  8). 
To  prepare  for  the  table  sprinkle  the  squash  with  salt,  and  place  it  in  the 
oven  without  removing  the  peel.  Bake  slowly  for  45  minutes.  Serve  in  the 
skin ;  cut  into  neat  pieces,  and  season  with  butter. 

SUMMER  SQUASH 

Summer  squash  is  a  light  green  oval-shaped  melon  having  smooth  skin.  It 
is  prepared  and  cooked  like  Chinese  squash. 

TARO 

The  taro  is  a  large,  oval-shaped,  dark-brown  rootstock  (PI.  I,  fig.  1,  3,  and 
PI.  II,  fig.  1.  2).  It  is  usually  sold  in  bunches  of  three.  The  taro  is  eaten 
boiled  or  baked,  or  as  poi.  The  leafstalks  also  are  eaten,  and  resemble 
asparagus  in  taste.  Select  medium-sized  roots  when  possible.  To  prepare 
for  the  table,  peel  the  roots  under  water  and  boil  slowly  in  plenty  of  water 


22  EXTENSION   BULLETIN   9,  HAWAII  EXPERIMENT  STATION 

for  45  minutes.  Taros  maj'^  be  scrubbed  and  boiled  in  their  jackets  in  cases 
where  the  sticky  juice  of  the  peeled  vegetable  produces  an  irritation  of  the 
hands.  Serve  hot  with  butter,  pepper,  and  salt.  Remnants  which  are  left 
over  from  the  dinner  may  be  sliced  and  fried  in  bacon  fat,  or  made  into  cakes 
and  fried  in  deep  fat. 

TOMATO 

The  common  tomato  is  a  medium-sized,  rounded  or  oblate  fruit  with  smooth 
skin  (PI.  II,  fig.  2,  6).  It  is  a  bright  red  when  ripe.  All  tomatoes  should  be 
examined  for  worm  infestation.  The  common  tomato  is  nearly  always  used 
for  raw  salads.  Let  it  rest  in  boiling  water  for  a  few  seconds  to  loosen  the 
skin.  Then  drain  and  remove  the  skin.  Chill  on  ice,  and  serve  on  lettuce 
leaves,  and  pour  over  it  a  good  French  dressing. 

PLUM  TOMATO 

The  plum  tomato,  or  Hawaiian  tomato,  is  a  small  oval-shaped  fruit  vary- 
ing in  color  from  bright  yellow  to  red  (PI.  II,  fig.  2,  4)-  It  is  seldom  worm 
infested  and  for  this  reason  is  the  best  sort  of  tomato  for  cooking  purposes. 
To  escalop,  wash  well,  peel,  cut  in  half,  and  place  in  a  buttered  tin  in 
alternate  layers  with  seasoned  buttered  bread  crumbs  until  the  dish  is  fulL 
Top  with  butter  cubes,  or  with  strips  of  bacon.     Bake  for  30  minutes. 

TURNIP 

The  common  turnip,  or  Japanese  round  radish,  is  a  large,  spherically-shaped, 
flattened  white  root  (PI.  II,  fig.  1,  3).  To  prepare  for  the  table,  peel  the 
vegetable  thickly,  and  cook  slowly  for  45  minutes.  Mash  with  butter,  or 
cut  into  pieces  and  serve  with  cream  sauce. 

TURNIP   GREENS 

Turnip  greens  are  the  tops  which  have  been  removed  from  the  common  tur- 
nip. Select  fresh,  young  tops  of  round  turnips.  Cut  them  in  small  pieces 
and  boil  quickly  in  salted  water  for  5  minutes.  Add  butter,  salt,  and  pepper, 
and  cover  closely,  and  steam  for  30  minutes. 

CHINESE  TURNIP 

Chinese  turnip  or  Chinese  radish  consists  of  long,  fleshy,  pure  white  roots 
(PI.  II,  fig.  1,  6).  To  prepare  for  the  table,  peel  the  vegetable  thickly  so  as 
to  remove  the  woody  fiber,  and  boil  for  40  minutes.  Mash  and  serve  with 
butter,  or  cut  in  cubes  and  serve  with  cream  sauce. 

JAPANESE  TURNIP 

Japanese  turnip,  also  called  "  Japanese  radish "  and  "  daikon,"  is  similar 
to  the  Chinese  turnip,  but  considerably  larger.  It  is  prepared  and  cooked 
like  the  Chinese  turnip. 

WATER  CRESS 

Water  cress  consists  of  long,  tender  stems  having  small,  lobed  leaves.  (PI.  I, 
fig.  1,  2.)  It  is  used  in  salad,  or  cooked  like  greens.  When  cooked  it  should 
be  cut  into  small  pieces  and  served  with  finely  chopped  fried  bacon. 

VARYING  THE  DIET 

Perhaps  the  most  perplexing  problem  of  the  average  housekeeper 
is  how  to  plan  her  meals  so  that  they  will  show  variety  and  con- 
tinually appeal  to  the  family  tastes.  Everyone  knows  that  even  the 
most  attractively  served  foods  become  tiresome  when  they  are  served 
too  often.  The  worries  incidental  to  meal-planning  should  be  re- 
duced to  a  minimum  in  Hawaii  where  an  abundance  of  fresh  vege- 
tables can  be  had  at  all  times  (PI.  HI),  and  where,  for  in- 
stance, any  one  of  a  dozen  greens  or  roots  having  a  similar  nutritive 


Ext.  Bui.  9,   Hawaii  Agr.  Expt.  Station 


Plate   III 


Fig.    I.— a   Typical  Truck   Farm   in   Hawaii    (Manoa  Valley,  Oahu) 


Fig.  2. — The  Chinese  Vegetable  Man;  a  Familiar  Sight  in  Honolulu 
Twelve  Months  in  the  Year 


HAWAIIAN  VEGETABLES 


23 


value  and  differing  sufficiently  in  taste  to  gratify  the  palate,  can 
readily  be  substituted  for  others  which  are  not  so  well  liked.  In 
fact,  it  would  not  be  difficult  to  plan  a  well-balanced  diet  from  locally 
grown  food  products  alone.  This,  however,  would  not  always  be 
economical  or  advisable  from  a  dietetic  standpoint,  and  it  is  only 
with  respect  to  green,  succulent  vegetables  that  the  question  of 
adaptation  to  the  locally  grown  products  becomes  of  paramount 
importance. 

The  following  list  of  menus,  made  up  of  Hawaiian  grown  vege- 
tables and  fruits,  supplemented  with  meats  and  dairy  products,  may 
assist  the  housekeeper  to  plan  her  meals  for  the  week. 

A  WEEK'S  BILL  OF  FARE  " 

MONDAY 

Bbeakfast 

Soft-boiled  egg.  Graham  toast. 

Lunch 

Bread  and  butter.  Banana  sauce. 

Dinner 

Creamed  potatoes. 


Papaya  with  lime. 


Lettuce  and  tomato  salad 


Creamed  vegetable  soup. 


Sliced  figs  and  cream. 


Cottage-cheese  salad. 


Meat.  Steamed  chard. 

Custard  pudding. 

TUESDAY 

Bbeakfast 
Scrambled  eggs. 
Lunch 

Graham  mufllns. 
Dinner 


Baking  powder  biscuits. 


Marmalade, 


Fruit  cocktail  Baked  red  snapper. 

Chinese  cabbage.  Mango  sauce. 

WEDNESDAY 

Breakfast 
Baked  apple.  Fried-bacon  sandwich. 

Lunch 
Barley  soup.  Graham  crackers. 

Dinner 
Stuffed-tomato  salad.  Fish  chowder. 


Creamed  carrots. 
Cookies. 


Orange  marmalade. 


Rhubarb  pie. 


Strawberry  shortcake. 


"  The  menus  are  general  in  their  nature  and  are  chiefly  fv>r  the  purpose  of  illustrating 
the  proper  balancing  of  the  diet,  particularly  with  respect  to  vegetables.  They  may  be 
elaborated  upon  by  including  other  articles  of  food,  sinrilar  in  their  functions  to  those 
listed,  without  materially  afifecting  the  balance  of  the  menu. 


24  EXTENSION  BULLETIN   9,   HAWAII  EXPERIMENT  STATION 

THURSDAY 

Breakfast 

Half  a  glass  of  Hawaiian  orange  jnice.  Poached  egg  on  toast. 

Pineapple  jam. 

Lunch 

Spinach  with  egg.  Graham  bread  and  butter.  Baked  banana. 

Dinner 

Shrimp  salad.  Macaroni  and  cheese.         Chinese  peas.  Summer  squash. 

Apple  pie. 

FRIDAY 

Breakfast 

Rhubarb    sauce.  Steamed    egg.  Graham    toast. 

Lunch 

Bscaloped  potatoes.  Stuffed  green  peppers.  Cake.  Glass  of  milk. 

Dinner 

Head  lettuce  with  Thousand  Island  dressing.  Broiled  ham. 

Brown  bread.  Creamed  spinach.  Baked  beans.  Watermelon. 

SATURDAY 

Breakfast 

Grapefruit.  Fried    bacon.  Fried    bananas.  Muffins. 

Lunch 

Buttered  beets.  Corn  on  the  ear.  Hot  rolls.  Guava  jelly. 

Dinner 

Fruit  salad.  Broiled  steak.  Steamed  onion.  Baked  potatoes. 

Mango  Brown  Betty. 

SUNDAY 

Breakfast 

Strawberries  and  cream.  Broiled  ham.  Waffles. 

Lunch 

Cold  salmon  loaf.  Beet  and  cucumber  salad.  Hot  baking-powder  biscuits. 

Pineapple  creamed  pudding. 

Dinner 

Watermelon  cocktail.         Roast  chicken.         Chinese  peas.         Mashed  potatoes. 
Apple  and  date  salad.  Coconut-cream  pie. 


o 


